Okra and Groats

Gluten-Free Savory Low Histamine Low Inflammation Plant-Based Vegetarian Okra Buckwheat Groats Garlic Basil Healthy Sides
Okra and Groats

This Okra and Groats recipe is a celebration of wholesome ingredients, offering a delicious meal for those with dietary restrictions. Buckwheat groats, naturally gluten-free and nutrient-rich, pair perfectly with tender okra, a low-histamine vegetable known for its anti-inflammatory properties. Infused with olive oil, garlic, and fresh basil, this dish delivers a burst of Mediterranean-inspired flavor while being gentle on the digestive system. Perfect as a light lunch or a comforting dinner, it’s a reminder that healthy eating doesn’t have to mean compromising on taste.

Ingredients

Instructions

  1. Rinse the buckwheat groats thoroughly under cold water and set aside.
  2. Heat 1 tablespoon of olive oil in a medium saucepan over medium heat.
  3. Add the rinsed buckwheat groats to the saucepan and toast lightly for 2–3 minutes, stirring frequently.
  4. Pour 1 cup of water into the saucepan with the groats. Add a pinch of salt. Bring to a boil, then reduce to a simmer. Cover and cook for 10–12 minutes or until the water is absorbed. Remove from heat and let it rest, covered, for 5 minutes.
  5. While the groats are cooking, heat the remaining ½ tablespoon of olive oil in a skillet over medium heat.
  6. Add the garlic and sauté for 30 seconds until fragrant.
  7. Toss in the sliced okra and sauté for 5–7 minutes, stirring occasionally, until the okra is tender but still crisp.
  8. Stir the cooked groats into the skillet with the okra. Mix well to combine.
  9. Add the fresh basil and an additional pinch of salt to taste. Stir gently.
  10. Serve warm, optionally garnished with a drizzle of olive oil or a sprig of basil for presentation.

Servings

Serves: 4

Nutritional Breakdown

Calories: 193.6 kcal

Fat: 6.4g (15% of calories)

Saturated Fat: 1g

Carbohydrates: 31.5g (71% of calories)

Fiber: 5.4g

Sugar: 0g

Protein: 6.2g (14% of calories)

Sodium: 488.9mg

Cholesterol: 0mg

Substitute Ingredients

No substitute ingredients available.