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Crispy Roasted Okra and Chickpea Warm Salad

Crispy Roasted Okra and Chickpea Warm Salad

Lunch
Prep Time
20min
Cook Time
20min
Servings
4
Calories
290
Chef's Note

This recipe puts all three anti-mucilage science concepts from our blog post into action: thorough drying prevents water activation, a quick toss in acidic lemon juice neutralizes the glycoproteins, and roasting at a high 425 degrees Fahrenheit quickly evaporates any internal moisture, leaving you with crispy, fiber-rich okra bites instead of slime!

Tags
okra
salad
healthy-lunch
high-fiber
vegan
gluten-free
roasted-vegetables
mediterranean
Ingredients

  • 12 ounces Fresh whole okra

  • 1 can (15 ounces) Canned chickpeas, rinsed and thoroughly dried

  • 3 tablespoons Lemon juice (divided)

  • 3 tablespoons Extra-virgin olive oil

  • 1 teaspoon Ground cumin

  • 1 teaspoon Smoked paprika

  • 1/2 teaspoon Garlic powder

  • 1/2 teaspoon Fine sea salt

  • 1/4 teaspoon Black pepper

  • 3 tablespoons Tahini

  • 2 tablespoons Warm water

  • 4 cups Baby arugula or spinach

  • 1 cup Cherry tomatoes, halved

Instructions
  • 1

    Thoroughly wash the whole okra pods. Use a clean kitchen towel to pat them completely dry, then let them air-dry on a cutting board for 10 minutes. Ensure there is no residual water on the skin before slicing.

  • 2

    Preheat your oven to 425 degrees Fahrenheit (218 degrees Celsius) and line a large baking sheet with parchment paper.

  • 3

    Slice the dry okra into 1/2-inch rounds. Place them in a bowl and immediately toss with 1 tablespoon of lemon juice. Let sit for 10 minutes to allow the acid to break down the mucilage-forming carbohydrate chains.

  • 4

    Pat the rinsed chickpeas completely dry with a paper towel. Add them to the bowl with the sliced okra.

  • 5

    Drizzle the okra and chickpeas with 2 tablespoons of the olive oil. Sprinkle with ground cumin, smoked paprika, garlic powder, salt, and black pepper. Toss well to coat evenly.

  • 6

    Spread the okra and chickpeas in a single layer on the prepared baking sheet. Ensure they are not crowded, as crowding creates steam which activates the mucilage. Roast for 20 minutes, stirring halfway through, until the okra is dry, browned, and crispy.

  • 7

    While roasting, prepare the dressing: Whisk together the tahini, the remaining 2 tablespoons of lemon juice, the remaining 1 tablespoon of olive oil, warm water, and a pinch of salt until smooth and creamy.

  • 8

    Assemble the salad by dividing the baby arugula and halved cherry tomatoes among four plates. Top with the warm roasted okra and chickpeas, then drizzle with the lemon-tahini dressing.

Nutrition Information (per serving)
290
Calories
9g
Protein
26g
Carbs
18g
Fat
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