How to Make Air Fryer Okra, Plus 3 Okra Recipes to Follow


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IIt’s no surprise that all plant foods contain important vitamins and minerals that help keep us strong and healthy, but some vegetables offer more health benefits than others. Okra is one of those mighty little herbs that can do wonders for our bodies because it’s loaded with nutrients – in fact, okra contains high amounts of fiber, magnesium, calcium and iron, to say the least. to name a few. A serving of okra also contains almost all the vitamin A you need for an entire day. (It’s 716 microunits per cup, and you want to aim for a total of 900 microunits.) “It’s good for both eye health and the immune system,” Nour Zibdeh, RD, author of The Complete Acid Reflux Diet Plan, previously said Well+Good. Okra can also help support our immune system through cold and flu season because it’s packed with vitamin C and antioxidants.

However, one of the biggest benefits of okra is its unique ability to support your gut microbiome. “Okra is especially good for the gut,” says Zibdeh. “Okra can take on a slippery texture; this substance actually helps coat the lining of the gut when you eat it.” It’s very important that the lining of your gut remains intact because, according to Zibdeh, a leaky gut can allow harmful pathogens to find their way into the bloodstream. (And don’t worry, when okra is fully cooked, the slippery texture evaporates. It also disappears when cooked with any acid like tomatoes, lemon juice or vinegar.)

Why is air fryer okra so delicious?

Speaking of good cooking techniques. There are many ways to prepare okra: you can boil it, bake it, grill it, sauté it, roast it, and fry it. You can even pickle okra, dehydrate it, or ferment it if you want to enjoy it over time. Depending on the dish, okra can be cut into coin-shaped pieces or cooked whole with the top cut off. But if you’re looking for that irresistibly crispy, salty, slime-free textural perfection, air fryer okra is the way to go.

Air frying has grown in popularity over the years because it’s a healthier alternative to frying and it’s extremely easy to make almost anything from kale chips and sweet potato fries to boiled eggs and avocado fries. Okra is of course no exception. Perfect for an appetizer, snack, or even a side dish, air fryer okra is bursting with flavor and is especially delicious when paired with a dipping sauce like creamy garlic, hummus, spicy chili sauce, or this zesty cilantro-lime vinaigrette.

Air Fryer Okra Recipes

There are countless ways to air fry okra – it all depends on your flavor and texture preferences, as well as the ingredients you have on hand.

air fryer okra
Photo: Mary Ellen Phipps/Milk and Honey Nutrition

1. 2-Ingredient Deep Fryer Okra

The easiest way to make delicious, without a doubt, is simply to mix rounds of okra with a few tablespoons of olive oil and a pinch of salt and pepper like Mary Ellen Phipps, RDN, founder of Milk and Honey Nutrition, does it in this fuss. free recipe. Simply air fry the okra at 400°F for about 15 minutes, stirring halfway through.

air fryer okra
Photo: Gina Matsoukas/Run to the Kitchen

2. Vegan and gluten-free okra fries

Gina Matsoukas, the food blogger and recipe creator behind Running to the Kitchen, has a great recipe for vegan, gluten-free okra “fries” — and chances are you already have most of the ingredients in your pantry. to eat. Matsoukas starts by slicing them lengthwise so they take on a traditional French fry shape, then uses a spice blend of garlic powder, cumin, coriander, turmeric and chili powder to make it flavorful with a subtle kick. Gina also uses arrowroot starch, but she mentions that tapioca starch or corn starch could also be used as an alternative.

air fryer okra
Photo: Julia Foerster / Plated Cravings

3. Crispy Cornmeal Breaded Okra

For a more southern take on air-fried okra, Julia Foerster of Plated Cravings prepares her air fryer okra with eggs, milk, flour, and cornmeal for the ultimate crisp. You can still make this recipe without cornmeal, but according to Foerster, “adding it gives the okra more texture and flavor.” Swapping buttermilk in place of egg and milk will also work well for this recipe. And to make sure the okra doesn’t burn, Julia recommends using a high smoke point spray oil like avocado oil, olive oil, or coconut oil. “And don’t forget: fried okra tastes best when served immediately with a sprinkle of flaky sea salt,” adds Foerster. , so you’ll want to take advantage of them as soon as they’re ready.

Keep in mind that because every air fryer is different, it’s a good idea to check the okra after seven to eight minutes, but it should take about 10 minutes in the air fryer basket to reach maximum crispiness. Also, it may seem like you’re cooking a lot of okra, don’t panic. Due to their high water content, they tend to shrink during cooking, so don’t be surprised if your batch is a little smaller than expected. (As if you could ever have too much of a good thing anyway.)

Depending on where you are, it can be difficult to find fresh okra in the supermarket. The good news is that you can air fry frozen okra just as well as fresh (it also eliminates all the slicing and chopping work, just to say). Frozen okra is usually breaded or plain and can be cooked the same way. Just take your favorite cooking oil, fry it for about 10 minutes at around 400°F and season with a little salt, pepper and any other spices you like once they’re done.

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