Recipe: Spicy Okra with Garlic and Tomatoes

by JJ Virgin on April 15, 2017

Okra and tomatoes is a Creole Cajun favorite, and this flavorful version gets its heat from both red pepper and fresh ginger.

Okra is full of fiber that’s great for your gut and heart health, and this recipe easily does double-duty as a meatless main when you add cooked brown rice or quinoa.

Spicy Okra with Garlic and Tomatoes joins White Bean Cajun Chicken with Black Beans and “Rice”; Blackened Salmon; and Confetti Quinoa on our Cajun Cooking menu.

Spicy Okra with Garlic and Tomatoes


April 15, 2017

This Cajun recipe is full of flavor from fiber-rich okra, tomatoes, and onion. The heat comes from cayenne, plus the subtle kick of fresh ginger.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 10 mins
  • Cook: 30 mins
  • Yields: 4 Servings


2 tbsp Malaysian red palm fruit oil

1 medium onion, chopped

1 tsp minced fresh ginger

2 garlic, minced

1/8 tsp red pepper flakes

12 oz. okra, cut into 1/2-inch-thick-slices

2 plum tomatoes (about 10-ounces), seeded and chopped

1/2 cup water

1/4 tsp sea salt


1Heat the oil in a large nonstick skillet over medium heat. Add the onions and cook, stirring occasionally, until slightly softened, 4 minutes.

2Stir in the ginger, garlic, and red pepper flakes; cook for 2 minutes.

3Add the okra and tomatoes and cook for 5 minutes.

4Stir in the water, cover, reduce the heat to medium-low, and simmer until the okra is tender, 14 to 15 minutes.

5Remove from the heat and stir in the salt

Originally published in JJ Virgin's Sugar Impact Diet Cookbook, Grand Central Life & Style, 2015

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Nutrition Facts

Sodium150 mg
Protein2 grams
Sugar3 grams
Total Fat7 grams
Saturated Fat3.5 grams
Total Carbohydrates11 grams
Dietary Fiber4 grams

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