Oven-Roasted Okra with Mustard, Lemon & Dill

Okra is a nutrient-rich vegetable packed with vitamin C, folate, magnesium, and fiber, known to support blood sugar balance and healthy digestion. From a Traditional Chinese Medicine perspective, okra helps moisten the lungs and intestines, making it especially beneficial in the autumn, a season associated with dryness. While okra is often cooked with tomatoes, this recipe offers a refreshing twist that highlights its soothing, hydrating, and gut-friendly qualities.

What's in it?

500 g okra (fresh or frozen – do not thaw if frozen)

2–3 tablespoons vinegar

1 teaspoon salt

1 large onion, finely chopped

3 small carrots, finely chopped

2–3 garlic cloves, chopped or granulated garlic for topping

Juice of ½ lemon

1 teaspoon mustard

1 cup vegetable stock (or water)

2–3 tablespoons fresh dill, chopped

Extra virgin olive oil, for cooking and topping

How to?

Prepare the Okra

1. Place the okra (fresh or frozen) in a bowl.

2. Sprinkle generously with vinegar and salt-this step is key.

3. Let it rest for 30 mins. The vinegar seals in the sticky “goo” so it doesn’t leak into the dish

4. Don’t rinse or handle them too much afterwards — just let them be.

Prepare the Vegetables

1. In a large pan, heat a generous amount of olive oil.

2. Sauté the onion, carrots and garlic until soft and lightly golden.

3. These vegetables are meant to complement the okra, not dominate it

Combine and Season

1. After the okra has rested, gently add it to the pan with the vegetables. Do not stir too much

2. Add the stock, mustard, lemon juice, dill, and a bit more olive oil.

3. Let everything simmer gently for a few minutes (don’t overcook).

Bake

1. Transfer everything carefully to a wide baking dish so the okra lies in a single layer.

2. Drizzle with a bit more olive oil.

3. Sprinkle lightly with granulated garlic-it helps absorb excess moisture and adds flavor.

4. Bake in a preheated oven at 180°C (350°F) for 30–40 minutes.

5. For the final 15 minutes, leave the oven door slightly open-this helps evaporate moisture and gives the okra a crisp, dry finish.

“The secret is to dry them out, not drown them — so they stay bright, lemony, and delicious.”