Glossary - Ingredients

Okra

A green-yellow vegetable with a sticky texture and downy fuzz

What is okra?

Okra (オクラ in Japanese) is a long, thin, tubular vegetable high in beta-carotene that becomes sticky when cut. When eating okra raw, sprinkle it with salt, roll it on a cutting board, and remove the fuzz to make it easier to eat. This cooking process is called salt-rubbing. Finely chopping okra also makes it more sticky and gives it a completely different texture. Okra is eaten in a wide variety of ways, such as aemono dishes (chopped fish, shell-fish, and vegetables in various dressings), in salad, soup or miso soup ingredients, or as a topping for noodles, tempura, or grilled dishes.

Nutrition facts

Okra is rich in dietary fiber, potassium, calcium, iron, zinc, beta-carotene, vitamin K, vitamin C, niacin, and folic acid. About 30% of the dietary fiber is water-soluble, and the galactan and pectin in it gives okra its slimy texture. The nutrients contained in okra are useful for improving immunity, regulating blood pressure, maintaining bone health, preventing anemia, and improving gut health. The slimy components of okra, the previously mentioned galactan and pectin, have the effect of lowering blood cholesterol, improving intestinal health, and promoting smooth bowel movements.
Since okra contains a lot of water-soluble vitamins, the nutrients are less likely to be lost if you heat it for a short time and then add seasoning or include it in soup.

Storage to prevent food loss

Wrap okra in kitchen paper and place in a plastic bag and store in the refrigerator for 4-5 days. If you wrap it in plastic wrap after salt-rubbing, or place it in a plastic bag after boiling briefly and cutting into bite-sized pieces, it can be stored in the freezer for up to a month.

Trivia

While it is a popular vegetable in Japan, “okra” adopts the same name that it is in English. There are several types, including those with a pentagonal cut, those with a round cut, those that are red, and those that are whitish green; it is notable that the size also varies depending on the type. The ones commonly sold in Japan are those with a pentagonal cut and are about 15 to 20 cm long.