Okra-Corn-Tomato Vinaigrette
A fresh, vibrant salad featuring tender okra, sweet corn, and juicy tomatoes, dressed with a tangy vinaigrette. Perfect for summer gatherings and health-conscious eaters.
Ingredients
Instructions
- Wash okra and blanch in 2 cups boiling water for 1 minute or until crisp-tender.
- Drain and rinse with cold water; cool.
- Remove and discard ends of okra.
- Cut okra into 1/2 inch slices.
- Cook corn ears until tender, then cut kernels from the cob.
- Peel and chop large tomatoes.
- Combine okra, corn kernels, and chopped tomatoes in a bowl.
- Dress with vinaigrette and serve on Boston lettuce leaves.
Tips & Substitutions
For a vibrant dish, choose tender, bright green okra and fresh, sweet corn. If fresh corn isn't available, frozen corn works well as a substitute. To enhance the flavor, consider adding fresh herbs like basil or cilantro. If you're looking for a different dressing, try using Orange-Poppy Seed Dressing for a fruity twist.
Serving Suggestions
Serve the okra-corn-tomato mixture on a bed of crisp Boston lettuce leaves for a fresh, light meal. This dish pairs well with grilled proteins like chicken or fish, or even as a side to hearty American recipes like Ribs And Spaghetti. For a complete meal, consider adding a grain such as quinoa or couscous on the side.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the dish on the stovetop over low heat, adding a splash of water if needed to prevent sticking. This dish is best enjoyed fresh, as the texture of the okra can become soft upon reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Okra-Corn-Tomato Vinaigrette contains roughly 138 calories, with 6g protein, 51g carbohydrates, and 1g fat. It is an excellent source of dietary fiber (164% of the Daily Value), and a good source of protein and iron. It also contributes 46g of dietary fiber toward your daily target.
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 or frozen okra for this recipe?
While fresh okra is recommended for the best texture and flavor, you can use frozen okra. Just ensure it's thawed and drained before slicing. Canned okra can be used but may result in a softer dish, so be mindful of the cooking time.
What type of vinaigrette dressing works best?
A light vinaigrette pairs perfectly with this dish, accentuating the fresh flavors of the vegetables. You can use a store-bought vinaigrette or make your own by mixing olive oil, vinegar, and a pinch of salt. For a unique twist, try incorporating Orange-Poppy Seed Dressing.
How can I make this dish more filling?
To make this dish more substantial, consider adding protein such as grilled chicken, shrimp, or chickpeas. You can also incorporate grains like quinoa or farro, which will complement the vegetables and make it a more 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).