Skip to content
Skip to content

Learn more about nutrition with the free Mini Course! Start or continue now ›

Sautéed Okra with Onions and Tomatoes

Ready In: 20 minutes
Serves: 4
Dairy-freeGluten-freeLow Added SugarVeganVegetarian

What you'll need

Measuring cups
Measuring spoons
Cutting board
Can opener
Large skillet
Sharp knife


Serves 4
2 teaspoons Vegetable Oil
1 Onion small, chopped
1 pound Okra ends trimmed, rinsed, and cut into ½-inch thick slices or 1 (16-ounce) package frozen okra
14 1/2 ounces Tomatoes diced (canned or fresh)
1 teaspoon Soulful Seasoning
1/2 teaspoon Hot Sauce
1/4 teaspoon Black Pepper
2 cups Brown Rice cooked


1.Heat oil in a large skillet over medium-high heat.
2.Sauté onion until tender, about 3 minutes
3.Add remaining ingredients and cook, stirring frequently, until okra is slightly tender, but not mushy, about 5 minutes.
4.Serve 1 cup of sautéed okra over ½ cup of brown rice

Nutrition Facts

Serving Size 1.50 cup

Serving Per Container 4

Amount Per Serving
Calories 182
% Daily Value*
Total Fat 4 g5%
Saturated Fat <1 g2%
Sodium 144 mg6%
Total Carbohydrate 34 g12%
Dietary Fiber 7 g25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit for healthy tips.”