Blanched Okra

Name: Blanched Okra
Cook time: 8 min
Total time: 8 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#under_15

#vegetarian

#low_sugar

#folate

A near-zero-guilt folate vegetable for pregnancy — blanching preserves nutrients, mucilage soothes the gut.

MumEat recipe

✨

Nutritional Highlights

🍊

34%

DAILY RDI

Vitamin C

29.1mg

🌿

18%

DAILY RDI

Folate

110.2µg

🦴

10%

DAILY RDI

Calcium

104.5mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Blanched okra is widely regarded as a light yet nutritious pregnancy vegetable.

🔬 Modern Science

Okra is high in folate; its soluble fiber helps steady post-meal glucose and ease constipation — both common in pregnancy.

⚠️Moderate evidence

🍳

Instructions

3 steps

Wash okra, trim stem ends.

💡整根焯避免黏液流失。

Blanch 2 min in salted water with a few drops of oil.

Cut, dress with soy sauce, garlic and a little sesame oil.

🌿

Full Nutrition Breakdown

⚡Zinc

7%(0.8mg)

🩸Iron

3%(0.8mg)

💪Protein

4%(2.7g)

Calcium

10%(104.5mg)

Vitamin C

34%(29.1mg)

Folate

18%(110.2µg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] USDA FoodData Central. Okra, cooked.

Okra provides folate and soluble fiber supporting glucose control and digestion.

https://fdc.nal.usda.gov

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