Corn Okra Creole Dish
A vibrant Creole dish combining fresh corn, okra, and tomatoes with bold flavors and a hint of heat, perfect for a hearty, vegetable-packed meal.
Ingredients
- 1 cup chopped green pepper ⓘ
- 1/2 cup chopped onion ⓘ
- 3 tablespoons vegetable oil ⓘ
- 2 cups fresh or frozen corn ⓘ
- 1 1/2 cups fresh sliced okra ⓘ
- 3 peeled, chopped tomatoes ⓘ
- 1 tablespoon tomato paste ⓘ
- 1/4 teaspoon thyme ⓘ
- salt to taste ⓘ
- 1/4 teaspoon ground black pepper ⓘ
- 1/2 teaspoon Tabasco sauce (optional) ⓘ
Instructions
- Saute green pepper and onion in vegetable oil for 5 minutes.
- Add corn and okra; cook over medium heat for 10 minutes, stirring occasionally.
- Add chopped tomatoes, tomato paste, thyme, salt, black pepper, and Tabasco sauce.
- Mix thoroughly and cover.
- Simmer for 3 to 5 minutes, stirring occasionally.
Tips & Substitutions
For a richer flavor, consider adding a pinch of smoked paprika or a dash of cayenne pepper for heat. You can substitute frozen okra if fresh isn't available. If you prefer a vegetarian version, ensure your vegetable oil is plant-based. This dish can also benefit from a sprinkle of fresh herbs like parsley or cilantro before serving.
Serving Suggestions
This Corn Okra Creole Dish pairs beautifully with a side of warm rice or crusty bread to soak up the flavors. For a complete meal, serve alongside a fresh salad, like a Warm Spinach Salad(Healthful Eating), to balance the dish's richness. It also makes a great filling for tacos or as a topping for baked potatoes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a skillet over medium heat, stirring occasionally until heated through. You can also microwave it in short intervals, stirring in between, to avoid uneven heating.
Nutrition & Diet Analysis (per serving)
Each serving of Corn Okra Creole Dish contains roughly 440 calories, with 13g protein, 91g carbohydrates, and 15g fat. It is an excellent source of dietary fiber (190% of the Daily Value), vitamin C (40% of the Daily Value), and iron (31% of the Daily Value), and a good source of vitamin A and potassium. Note that it is relatively high in sodium, at 1552mg per serving (67% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned corn instead of fresh or frozen?
Yes, you can use canned corn in this recipe. Drain and rinse it before adding it to the dish to reduce excess sodium. However, fresh or frozen corn offers better texture and flavor.
Is this dish suitable for vegans?
Yes, this Corn Okra Creole Dish is vegan-friendly as it contains no animal products. Just ensure your vegetable oil is plant-based, and feel free to omit the Tabasco sauce if you prefer a milder flavor.
Can I add protein to this recipe?
Absolutely! You can incorporate cooked shrimp, chicken, or plant-based protein like tofu or tempeh to add heartiness to the dish. Just sauté them along with the vegetables for a complete meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).