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.

Oyster and Andouille Gumbo

While “there are as many gumbo recipes as there are cooks”, one of my favorite preparations includes freshly-shucked gulf oysters and hand-made andouille sausage from LaPlace, Louisiana along with the usual suspects of chocolate-brown roux cooked down with onions, garlic, green pepper and celery.  There’s some fresh okra and tomato in there, with plenty of cayenne, fresh thyme and oregano as well.

I like to use sprouted brown rice instead of the traditional white rice, adding in the salty-sea liquor from the oysters in place of some of the water..

Happy Fat Tuesday!

Creole Beans and Rice

A densely nutritious dish with tender kidney beans, Andouille sausage, okra, kale and aged Basmati rice..

Creole Beans and Rice

Creole Beans and Rice

Soak dried red beans overnight.  Rinse, cover with fresh filtered water and bring to a boil.  Add a bay leaf, reduce heat and simmer until just tender, about 2 hours.

Sauté bias-cut Andouille sausage with a little pancetta or fatty bacon until browned.  Add diced yellow onions, celery and bell peppers and cook until vegetables soften.

Add okra, seeded jalapeño, garlic, and chiffonade of kale and sauté 2-3 minutes.

Add cooked beans, black pepper, caraway, dill, oregano, cumin, thyme and paprika and simmer 20 minutes, adding bean-cooking water as needed to keep moist.

To serve, mound Basmati rice in the center of a bowl or dinner plate and ladle bean mixture around the perimeter.  Offer Louisiana hot sauce on the side.



Bookmark and Share

Uptown Red Beans and Rice

Cajun spices, dried red beans, red velvet okra, celery, onions, peppers, garlic, tomatoes and kale with soaked brown rice and Louisiana hot sauce..

Red Beans and Rice

Red Beans and Rice

Soak dried red beans and brown rice (separately) overnight in cool filtered water.

Rinse, drain and cook beans in filtered water with bits of celery, onions, carrots, bay leaf and fresh thyme.

Rinse, drain and cook rice in filtered water with butter, sea salt, smoked black pepper and dried minced jalapeños (optional).

Heat clarified butter in a heavy skillet over medium-high heat.  Add celery and onions and cook until slightly brown.

Add okra, peppers and kale and sauté 2 minutes.

Add tomatoes, garlic and beans.  Season with dried oregano, cayenne, caraway, dill, turmeric and marjoram.

Reduce heat and simmer 15 minutes, stirring often.

Serve beans and vegetables over rice, dress with hot sauce if desired.


Notable New Orleans Uptowners have included jazz musicians Louis Armstrong, Buddy Bolden, Harry Connick, Jr., Louis Prima, George Brunies, Percy Humphrey, Joe “King” Oliver, Leon Roppolo, singers the Boswell Sisters and Mahalia Jackson, author Anne Rice, inventor A. Baldwin Wood, ethnobotanist Mark Plotkin, and professional football players Peyton Manning, Eli Manning, Drew Brees and rappers B.G., Birdman and Lil’ Wayne.

Bookmark and Share