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I’ve been eating okra since I was a wee one. When you grow up in the south, it’s an every day vegetable that people eat. Now that I live in California, it’s funny to see peoples faces when you say, “want some okra?” A lot of my friends haven’t even tried it before. Maybe they never had the opportunity. It’s not exactly a vegetable that you see on restaurant menus unless it’s been deep- fried and no longer resembles a green vegetable. But when cooked simply for minimal time, it’s a rich source of fiber and vitamins A and C.
Okra is in season and started popping up at the farmers’ market about 3 weeks ago. The first time I saw them I actually gasped with excitement, so fond are my childhood memories of it. When I came home I steamed up a batch for 4 minutes, let them cool and Kenya and I sat there and munched away. I was kind of shocked, but he loved them. He wasn’t so keen on them whole, however, so I cut up each one into several pieces for him. My husband can’t stand their somewhat sticky texture (which actually has thickening properties, perfect in a dish like this), but that’s what I love about them, so to each his own. Mixed in this caponata, the okra is transformed into a salsa-like dish minus the spice.


Okra, Corn and Tomato ‘Caponata’

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Servings: 4
Prep Time 2 minutes
Cook Time 8 minutes
Total Time 10 minutes


  • 4 Tsp olive oil
  • 4 Tbsp onion, chopped
  • 2 Garlic clove, minced
  • 2 Cups Okra, chopped into 1/4 inch pieces
  • 1 Cup Tomatoes, chopped
  • 2/3 cup corn (fresh or frozen)
  • 1 Tsp Vegit (or Spike)


  • In a medium saute pan heat the oil over medium heat. Add the onion and saute for 2 minutes until clear and translucent (do not brown).
  • Add the garlic and saute for 1 minute.
  • Add the vegetables and Vegit, saute 1 minute and cover.
  • Cook for 3-4 minutes or until the vegetables are fork tender.
  • Cool and serve.


Calories: 25kcal | Carbohydrates: 3g | Protein: 1g | Fat: 1g | Sodium: 35mg | Fiber: 1g | Sugar: 1g
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About the Author

Catherine is a mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.


  1. Hi Catherine, I love the look and ingredients for this recipe but where are the instructions for this recepie. Also if I dont have Vergit, what would you substitute it with?
    Thank you

    1. Hi! The instructions have been added back into the post. Sorry about that! If you don’t have Vegit seasoning, feel free to add any of your favorite seasoning blends. You could do Old Bay or even an Italian blend!

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