Okra Salad

Delight your taste buds with this vibrant and refreshing Okra Salad, a perfect side dish bursting with color and flavor. Tender blanched okra is paired with juicy cherry tomatoes, crisp red onions, and a sprinkle of fresh parsley, all brought together by a zesty dressing of lemon juice, extra virgin olive oil, garlic, and a touch of red chili flakes for subtle heat. This quick and easy recipe, ready in just 20 minutes, is packed with nutritious ingredients and offers a perfect balance of textures—crisp, tender, and juicy. Whether you serve it chilled or at room temperature, this healthy okra salad is a bright addition to any summer gathering or weeknight dinner. Explore this unique way to elevate your favorite seasonal vegetables today!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

Ingredients

• 300 grams fresh okra
• 150 grams cherry tomatoes
• 1 small red onion
• 2 tablespoons fresh parsley
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 small garlic clove
• 0.25 teaspoons red chili flakes

Directions

Step 1

Wash the okra under cold water and dry them with a kitchen towel. Trim the ends and cut the okra into thin, round slices.

Step 2

Bring a pot of salted water to a boil. Add the sliced okra and blanch for 2-3 minutes until tender but still slightly crisp. Immediately drain and transfer the okra to a bowl of ice water to stop the cooking process. Drain again and set aside.

Step 3

Halve the cherry tomatoes and thinly slice the red onion. Finely chop the parsley. Mince or grate the garlic clove.

Step 4

In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, red chili flakes, and the minced garlic to create the dressing.

Step 5

In a large mixing bowl, combine the blanched okra, cherry tomatoes, red onion, and parsley. Pour the dressing over the salad and gently toss to coat all the ingredients evenly.

Step 6

Taste and adjust seasoning if needed. Add a pinch of salt or a bit more lemon juice for additional brightness.

Step 7

Transfer to a serving platter or bowl. Serve immediately or chill in the fridge for 15-20 minutes before serving for enhanced flavors.

Nutrition Facts

Serving size	634.3 grams (634.3g)

Amount per serving	% Daily Value*
Calories	427

Total Fat 29.20g	37%
Saturated Fat 4.20g	21%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1220mg	53%
Total Carbohydrate 42.50g	15%
Dietary Fiber 13.90g	50%
Total Sugars 13.90g
Protein 9.00g	18%

Vitamin D 0IU	0%
Calcium 310mg	24%
Iron 3mg	18%
Potassium 1529mg	33%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.1%

Protein: 7.7%

Carbs: 36.3%