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This 30-minute spiced roasted okra recipe adds in some cauliflower florets and roasts them up together in the oven with a flavorful spice mix. The spices are quite fragrant to not only satisfy our taste buds but also provide medicinal benefits. This vegan okra recipe is easy to make for meals during the week.

completed Spiced Roasted Okra Recipe plated against a light background

Wonderful with a side of basmati rice, this is a fast and very healthy dish that can be prepared easily on a weeknight.

Baked okra and cauliflower are made with one of our favorite spices – turmeric. If you love the flavors, you might also enjoy these veggie turmeric yellow split peas and this sweet potato fried rice.

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Why This Roasted Okra Recipe Works

  • Spruce up your meals with a fresh okra side dish that’s a bit different from the ordinary.
  • Great flavor combination featuring cumin, turmeric, and black pepper.
  • Roasting okra is a healthy preparation that tastes great.

What Goes Into This Recipe

This oven-roasted okra and cauliflower dish is made with simple, wholesome ingredients. Here are the highlights of what you need to make it.

ingredients for Spiced Roasted Okra Recipe measured out against a white surface
  • High-heat oil: Choose an oil that cooks well at high temperatures such as avocado, vegetable, or canola.
  • Okra: Use whole fresh okra. For the best flavor choose smaller-sized okra.
  • Cauliflower: We prefer fresh but in a pinch (and to save time) you can use frozen!
  • Potato starch: Gives the veggies a golden, crispy outer layer.
  • Spices: Whole cumin seeds, turmeric, and cayenne pepper.
  • Flavor: Fresh cilantro and lemon juice add a burst of bright flavor.

What is Okra?

Okra is a tasty little pod that is common in many dishes from around the world. 

It may also be available at your local grocery store but if not, it can be found in many international-style grocery stores or more specialized markets such as Indian, Asian, African, and Middle Eastern stores.

It is available year-round in the South and outside that time frame, it is more commonly found in stores from May through October.

The skin of the pod is a bit fuzzy and the inside contains small seeds. Its juices are a bit slimy which some may find unpalatable. When okra cooks in the oven the skin crisps up and turns into a tasty dish.

How To Make Roasted Okra with Cauliflower

Making tasty oven-fried okra with cauliflower takes just a few minutes of hands-on time to prepare.

  • 1) Preheat the oven to 450 degrees F and spread the oil on a metal baking sheet.
  • 2) Chop the okra into one-inch pieces, discarding top caps, and pointy bottoms. 
  • 3) Place the okra and cauliflower on the baking sheet and use your hands to toss in the oil.
process shot of pouring oil into pan
  • 4) Sprinkle the veggies with potato starch, cumin seeds, turmeric, cayenne pepper, and salt. Toss to coat again.
  • 5) Place the tray in the oven and bake for 10 minutes. Remove from the oven and toss for even browning, and bake for an additional 10 to 15 minutes, until vegetables are both browned and crispy. 
  • 6) Sprinkle the roasted okra with freshly chopped cilantro and add the lemon juice just before serving. 

Expert Tips

  • Buy okra close to the time you plan to cook it. It’s quite fragile and doesn’t hold well long-term in the fridge.
  • Avoid large okra as they are quite woody in flavor with a tough, more fibrous texture.
  • Use a large baking tray with enough space to spread out the veggies. When too close together they steam rather than roast and may not crisp up enough.
  • If you can’t find okra or aren’t a fan, make this with just cauliflower or cauliflower and mushrooms instead – it will be delicious!

FAQs

How do you cook okra so it isn’t slimy?

Cooking okra with dry heat such as roasting in the oven or frying is a great way to cook okra to reduce its slimy texture. In the oven, cook at high heat and move the okra periodically to crisp up all the sides.

Is baked okra good for you?

Yes, it is! Okra is rich in nutrients such as vitamins C and K. It’s also low in calories, a good source of fiber and contains some protein. Baking it in the oven uses minimal oil making it a healthy side dish for meals.

completed Spiced Roasted Okra Recipe plated against a light background

More Vegetable Side Dish Recipes

Photos by Alfonso Revilla

Spiced Roasted Okra Recipe

4.81 from 68 votes
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Servings: 2 servings
This 30-minute spiced roasted okra recipe adds in some cauliflower florets and roasts them up together in the oven with a flavorful spice mix. The spices are quite fragrant to not only satisfy our taste buds but also provide medicinal benefits. This vegan okra recipe is easy to make for meals during the week.

Ingredients 

  • 1 tablespoon of high-heat oil (avocado, vegetable, canola, etc.)
  • 3 cups of okra
  • 1 head of cauliflower cut into florets
  • 1 Tablespoon of potato starch
  • 1 Tablespoon of whole cumin seeds
  • 1 teaspoon of powdered turmeric
  • ½ teaspoon cayenne pepper
  • 1 teaspoon of salt (or more to taste)
  • 2 Tablespoons of fresh cilantro chopped
  • 2 teaspoons of fresh lemon juice

Instructions 

  • Preheat the oven to 450 degrees F and place oil on a metal baking sheet.
  • Chop the okra into one-inch pieces, discarding top caps, and pointy bottoms.
  • Place the okra and cauliflower on the baking sheet and use your hands to toss in oil. Sprinkle with potato starch, cumin seeds, turmeric, cayenne pepper, and salt and toss to coat again.
  • Place in oven and bake for 10 minutes, remove from the oven and toss for even browning, and bake for an additional 10 to 15 minutes, until vegetables are both browned and crispy.
  • Sprinkle with freshly chopped cilantro and add lemon juice just before serving.

Notes

Note: Enjoy with a side of basmati rice or a la carte!
  • Buy okra close to the time you plan to cook it. It’s quite fragile and doesn’t hold well long-term in the fridge.
  • Avoid large okra as they are quite woody in flavor with a tough, more fibrous texture.
  • Use a large baking tray with enough space to spread out the veggies. When too close together they steam rather than roast and may not crisp up enough.
  • If you can’t find okra or aren’t a fan, make this with just cauliflower or cauliflower and mushrooms instead – it will be delicious!

Nutrition

Calories: 215kcalCarbohydrates: 31gProtein: 9gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 1267mgPotassium: 1445mgFiber: 11gSugar: 8gVitamin A: 1347IUVitamin C: 176mgCalcium: 221mgIron: 5mg

Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Additional Info

Author: Renee Press
Course: Dinner, Lunch
Cuisine: American, Indian
Method: Oven
Diet: Vegan
Tried this recipe?Please tag us at @PlantBasedOnABudget! 🙂
About

Renee Press

Renee Press is the founder of Fire and Earth Kitchen in Seattle WA. which offers cooking classes, food coaching, and chef services. She’s on a mission to make vegan, gluten-free cooking easy, accessible, and delicious for everyone. fireandearthkitchen.com

More about Renee Press
4.81 from 68 votes (61 ratings without comment)

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