Crispy Cajun-Roasted Okra withTomatoes, Onions and Peppers
Perhaps most familiar to Americans as a component of gumbo, this West African plant happens to be a high-fiber, fat and cholesterol-free source of vitamin C, folate, calcium and potassium. High in antioxidants, this health food is also popular in weight loss diets.
When cooked, okra can be quite mucilaginous (gooey), which some people find off-putting. In response, this recipe results in a crispy, non-gooey dish of delicious goodness..
For the Rice
1 cup germinated brown rice, rinsed and drained
1-1/2 tablespoons pastured butter
2-1/2 cups homemade chicken or vegetable stock
1-1/2 teaspoons celery seed
2 tablespoons fresh oregano
sea salt and freshly-ground black pepper
Heat the butter in a heavy-bottomed saucepan until bubbling, then add the rice. Stir to coat each grain with fat, then cook and stir until lightly browned, about 2-3 minutes.
Add the stock and celery seed and bring to a boil. Reduce heat, cover and simmer until tender, about 45 minutes. Remove from heat, add oregano and season to taste with salt and pepper. Cover and hold for service.
For the Tomatoes, Onions and Peppers
1-1/2 cups fresh heirloom tomatoes, cut into large chunks
3/4 cup yellow onion, cut into 1/2 to 3/4-inch pieces
1/2 cup fresh banana peppers, trimmed and sliced
olive oil for misting
sea salt and smoked black pepper
Line an oven-proof pan with foil or parchment paper.
Arrange vegetables around pan and mist with olive oil. Season with salt and smoked black pepper.
Place pan in 425 degree oven and roast until slightly blackened, about 30 minutes.
For the Okra
3/4 pound fresh okra, washed and trimmed
1 tablespoon Cajun seasoning (typically paprika, garlic, black pepper, red pepper, caraway, dill and cumin)
sea salt and freshly-ground black pepper
olive oil for misting
1 tablespoon fresh lemon juice, reserved
Arrange the okra on a rack set inside a cookie sheet. Lightly mist the okra with olive oil and dust liberally with Cajun seasoning.
Season with salt and pepper, then place the pan in a 425 degree oven and roast until tips and edges begin to brown, about 15 minutes.
Remove okra from roasting pan and add to the tomato mixture. Toss and turn, return pan to oven and roast another 7-8 minutes.
To Serve
Spoon rice into serving bowls, then top with roasted vegetables. Drizzle with lemon and pan juices and serve immediately.
Dan zahra said,
August 15, 2012 at 7:05 pm
Man does that look good. I’m all over this when I get a chance.
Ren said,
August 15, 2012 at 8:56 pm
Thank you, sir! Enjoy!
Brendy said,
August 16, 2012 at 8:32 am
What a great way to incorporate summer bounty! Really like the smoked black pepper this recipe would be great on the grill, too!..
Ren said,
August 16, 2012 at 6:43 pm
Thanks, Brendy!
You’re right, this would be great on the grill, especially over wood smoke!
Sandy said,
August 17, 2012 at 9:20 am
I’m off to the market to try it!!
Cajun Chef Ryan said,
August 23, 2012 at 6:37 am
Ren, You nailed it again! I’ve got okra coming out of my ears from the 10 plants in our raised bed, now I have another option from my typical stewed “Okra and Tomatoes”.
Bon appetite!
CCR
=:~)