Rice & Okra

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In this dish, the okra is steamed, not boiled, and has none of the gummy properties for which it is known. You can use fresh or frozen okra. If you're using frozen okra, partially thaw it before slicing and add it directly to the boiled rice in the colander before steaming. There is no need to brown it.

By
Jessica B. Harris, Ph.D.
Portrait of Jessica B. Harris with a stack of books
Jessica B. Harris, Ph.D.

Jessica B. Harris, Ph.D. is a culinary historian and the author of 13 books related to the African diaspora, including Vintage Postcards from the African World (University Press of Mississippi), My Soul Looks Back (Scribner) and High on the Hog (Bloomsbury USA). She is the 2020 recipient of the James Beard Lifetime Achievement Award.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
Rice & Okra
Photo: Photography / Jennifer Causey, Styling / Ruth Blackburn / Audrey Davis
Active Time:
45 mins
Total Time:
45 mins
Servings:
6
Yield:
6 servings
Nutrition Profile:
Dairy-Free Healthy Pregnancy Low-Fat Vegetarian Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 8 ounces okra, preferably fresh (choose young pods the size of little fingers)

  • 2 teaspoons canola oil

  • 4 cups water

  • 3 scallions, minced

  • 1 tablespoon minced fresh parsley

  • 1 teaspoon minced fresh thyme, or 1/2 teaspoon dried

  • 2 cloves garlic, minced

  • 1 teaspoon minced Scotch Bonnet pepper, with seeds, or 1 1/2 tablespoons jalapeño

  • 1 teaspoon salt

  • 2 1/3 cups uncooked long-grain rice, (1 pound)

Directions

  1. Wash okra, cut off ends and cut it into wheels.

  2. Heat oil in a heavy saucepan over medium heat and lightly brown okra for 3 minutes.

  3. Add water, scallions, parsley, thyme, garlic, Scotch Bonnet pepper or jalapeño and salt to the pot, bring to a boil and boil for 5 minutes. Add rice and boil gently, uncovered, for 8 to 10 minutes, stirring occasionally.

  4. Drain the rice, place it in a large sieve or colander over a pot of boiling water, cover and steam for 5 to 10 minutes, or until tender. Transfer to a serving bowl, taste and adjust seasonings.

Originally appeared: EatingWell Magazine, January/February 1991; updated November 2021

Nutrition Facts (per serving)

320 Calories
2g Fat
66g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 320
% Daily Value *
Total Carbohydrate 66g 24%
Dietary Fiber 2g 9%
Total Sugars 1g
Protein 7g 14%
Total Fat 2g 3%
Saturated Fat 0g 2%
Vitamin A 442IU 9%
Vitamin C 16mg 17%
Folate 244mcg 61%
Sodium 399mg 17%
Calcium 67mg 5%
Iron 3mg 17%
Magnesium 53mg 13%
Potassium 230mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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