Okra And Corn Medley
A vibrant medley of okra, corn, and tomatoes with fragrant thyme and chili, offering a flavorful, healthy dish perfect for vegetable lovers and those seeking a quick, nutritious meal.
Ingredients
- 2 tsp. olive oil ⓘ
- 1 medium onion, chopped
- 1 large garlic clove, minced ⓘ
- 1 large ripe tomato, chopped ⓘ
- 1/2 lb. small okra pods, stemmed and trimmed ⓘ
- 2 Tbsp. vegetable broth ⓘ
- 1 tsp. fresh thyme ⓘ
- 2 c. fresh corn kernels or no salt added canned corn, drained ⓘ
- 1 small fresh hot chili pepper ⓘ
- 1/4 tsp. salt ⓘ
- 1/8 tsp. ground black pepper ⓘ
Instructions
- In a large nonstick skillet, heat the olive oil.
- Cook the chopped onion and minced garlic until the onion is translucent, about 5 minutes.
- Add the chopped tomato, okra pods, vegetable broth, and thyme to the skillet.
- Cook the mixture for about 10 minutes.
- Stir in the corn kernels, hot chili pepper, salt (if desired), and black pepper.
- Cook for an additional 5 minutes or until the vegetables reach your desired tenderness.
Tips & Substitutions
For a twist, try adding diced bell peppers or zucchini to the medley. If fresh okra is unavailable, frozen okra works well too. Adjust the heat level by using a milder or hotter chili pepper based on your preference. Fresh thyme can be substituted with dried thyme, but use half the amount as it is more potent. This dish is versatile and can incorporate other seasonal vegetables.
Serving Suggestions
Serve the Okra and Corn Medley as a vibrant side dish to grilled meats or fish. It pairs beautifully with a light salad, such as a Red And Green Salad or Coconut-Orange Salad, to create a colorful, nutritious meal. This medley can also be used as a filling for tacos or served over a bed of quinoa for a satisfying vegetarian option.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm in a skillet over medium heat until heated through, or microwave in short intervals, stirring in between. Avoid overheating to maintain the texture of the vegetables. This dish can also be enjoyed cold as a refreshing salad.
Nutrition & Diet Analysis (per serving)
Each serving of Okra And Corn Medley contains roughly 243 calories, with 6g protein, 38g carbohydrates, and 10g fat. It is an excellent source of iron (179% of the Daily Value), dietary fiber (39% of the Daily Value), and calcium (38% of the Daily Value), and a good source of protein. Note that it is relatively high in sodium, at 473mg per serving (21% 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 make this dish ahead of time?
Yes, you can prepare the Okra and Corn Medley a few hours in advance. Just cook it as directed, let it cool, and store it in the refrigerator. When you're ready to serve, simply reheat it. However, for the best texture, it’s recommended to add the corn just before serving.
What can I use instead of vegetable broth?
If you don’t have vegetable broth, you can use water or chicken broth for added flavor. If you want a richer taste, consider using a splash of white wine or a bit of soy sauce in place of the broth. Just be mindful of the salt content in your substitutions.
How can I make this dish spicier?
To increase the heat, consider adding more fresh hot chili peppers or a pinch of cayenne pepper. You can also incorporate a dash of hot sauce or sprinkle red pepper flakes while cooking. Adjust the spice level to your preference, especially if serving to guests with varying tastes.
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).