It’s quite possible that okra is the most maligned vegetable on the planet. So much so that I hesitated to do a column devoted to it for fear of the collective groan that such writing might produce.

But I decided to be brave. If you’re not so sure about okra, read on. Perhaps you’ll develop a surprising appreciation for this underrated, sticky little pod.

We can trace okra’s roots to Africa. More specifically, it originated in what is modern day Ethiopia, Eritrea and the Sudan, and was first cultivated in Egypt. Wild okra still grows wild along the Nile in its upper regions and in Ethiopia. It has not been found growing wild outside Africa.

It was brought from Ethiopia into Arabia, and from there it spread throughout Africa, around the Mediterranean, and eastward to India. African slaves brought okra into the Caribbean and southern U.S., where it remains popular today.

It’s also a popular component of the cuisines of the Middle East, Greece, Turkey, India, South America and, of course, Africa.

Due to increased interest in American regional foods, okra has gained more respect as a vegetable in the U.S. in recent years.

Okra is the seed pod of a plant with heart-shaped leaves that is related to cotton, hibiscus, hollyhock and cocoa. Often growing up to 6 feet tall, its yellow flowers are considered beautiful and resemble hibiscus blossoms. For this reason, it’s also grown ornamentally.

The seed pod is long, slender and ridged (though some varieties are smooth), with a pointed tip, and a little cap where it attaches to the stem. It’s most often bright green, but a less common type is deep red in color, turning green when cooked. Like a peach, the pod is covered with light fuzz.

Okra is unique in that it contains mucilage, a slimy, gooey substance that is apparent when the pod is cut. It is this quality that results in okra’s many detractors; however, okra’s slime makes it a wonderful stew thickener (think gumbo), and it contains an array of health benefits.

To minimize sliminess, okra is often cooked whole for minimal periods, such as a quick stir-fry. Cooking with acidic foods like citrus (such as a few drops of lemon juice), tomatoes or vinegar also helps.

Alternatively, okra may be sliced thinly and cooked for long periods of time, such as in a stew or soup, to dissolve the mucilage.

Okra’s characteristic taste is similar to eggplant (some say with a hint of asparagus), so it can be used to replace eggplant in many recipes.

It is hard to think of okra without thoughts of the deep-fried version popular in the South. Young, tender pods are dipped in egg, breaded with cornmeal and fried.

In addition to sautéing or stir-frying okra, it can be steamed, baked, boiled or stewed. It also can be used raw in salads. Remember to avoid long cooking times (which encourages sliminess) unless you are making soups, stews or gumbo.

Perhaps the quintessential okra dish is Creole gumbo, a stew originating in Louisiana made with a strong stock, meat or seafood, onions, celery, carrots and okra, which adds thickness, thanks to its mucilage.

Okra is quite popular in India and Pakistan, where whole pods are typically sautéed in curry and served as a side dish. The Pakistanis have their own version of deep-fried okra, stuffing it with a combination of spices before frying it, then topping it with fresh cilantro (or coriander, as it is called there).

Interestingly, the seeds of the okra pod can be roasted and ground as a coffee substitute, something that can be done at home with mature okra seeds, a roasting pan and coffee grinder. Aficionados claim it tastes quite a bit like the real deal.

Okra, a summer vegetable, is in season now and may be available at local farmers’ markets. Otherwise, most supermarkets stock fresh okra.

Okra is at its best when young and tender, and pods should be no more than 3 to 4 inches long. Larger, mature pods are extremely tough. Okra should be bright green in color with no black spotting, which indicates lack of freshness.

Okra does not store well, so should be used as quickly as possible. At best, it keeps for a couple of days, and should be stored in an open paper or plastic bag in the warmest part of the fridge. Severe cold temperatures will speed okra decay. Do not wash until just before use, as sliminess will result.

Now for its many health benefits.

Okra is low in calories and high in dietary fiber. It’s rich in vitamins A, C and K, as well as B vitamins, calcium, manganese, magnesium, zinc and folic acid. It’s so full of folic acid that it’s a recommended food for pregnant woman, as folic acid aids in the development of the fetus.

Among green vegetables, it’s highest in the flavonoid antioxidants beta carotene, lutein and xanthin, which aid in cancer prevention.

In addition to being a powerhouse of nutrients, the health benefits of okra’s fiber and mucilage are in and of themselves amazing.

Okra’s fiber helps stabilize blood sugar by curbing the rate at which it’s absorbed. As well, okra fiber feeds needed good bacteria (or probiotics) in the intestinal tract, contributing to its health. Because the fiber in okra is combined with mucilage, it’s less harsh on the digestive system than, for example, wheat bran.

Okra’s mucilage helps regulate cholesterol by binding it and evacuating it from the body. It does the same with the toxins contained in bile acid. The mucilage coats and calms the digestive tract.

Are you ready to consume this mighty little pod yet? I am. The recipe I offer today is a simple one which may be good for those who are new to okra’s taste. In it, the flavors of okra, green beans, tomato and onion combine in a dish that may be served warm or cold.

Okra and green beans

1 pound okra, uncut

1 tablespoon olive oil

1 medium onion, diced

1 pound fresh green beans

2 large garlic cloves, crushed, then chopped

1 cup water

½ teaspoon salt

½ teaspoon ground pepper

1 six-ounce can tomato paste

Wash okra pods and trim stems; do not remove caps. Rinse well and drain. Wash beans and cut into 3-inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until the mixture comes to boil.

Add okra and beans and additional water if necessary to almost cover vegetables. Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes.

Serve it warm or cold. Serves six.

This dish also can be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350 degrees Fahrenheit.

Esther Oertel, the "Veggie Girl," is a personal chef and culinary coach and is passionate about local produce. Oertel owns The SageCoach Personal Chef Service and teaches culinary classes at Chic Le Chef in Hidden Valley Lake. She welcomes your questions and comments; e-mail her at This email address is being protected from spambots. You need JavaScript enabled to view it..

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