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Ensalada de Molondrones [Video + Recipe] Okra Salad
5 from 2 votes

Ensalada de Molondrones [Video + Recipe] Okra Salad

Okra fans rejoice, this Ensalada de molondrones is an easy easy-to-prepare and very healthful okra salad.

Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings: 6 servings
Calories: 77 kcal
Course: Salad
Cuisine: Dominican

Ingredients

  • 3 tablespoons fruit vinegar divided (apple cider vinegar works well)
  • 1¼ tablespoon salt (or more, to taste), divided
  • 4 cup okra cut into 1-inch [2.5 cm] slices
  • 2 tablespoons olive oil
  • 1 prig parsley minced
  • 1 bell pepper minced
  • 1 red onion minced, large
  • ¼ teaspoon black pepper or more, to taste, freshly-cracked or ground

Instructions

1. Prepare water
    Cup of Yum
  1. In a medium or large saucepan, add 1½ quart [1½ liter] of water. Add half of the vinegar and a tablespoon of salt.
2. Boiling okra
  1. Boil the okra over medium heat until they are cooked throughout but still firm enough to maintain its shape (about 12 minutes).
3. Cooling
  1. When the okra is cooked remove it from the heat and discard the water. Let it cool down to room temperature.
3. Making salad
  1. Mix half the okra, oil, parsley, bell pepper, and onion. Season with salt and pepper to taste.Set aside to rest for about 10 minutes.
5. Serving
  1. Serve the salad at room temperature, or refrigerate to serve later (some people prefer it chilled).

Notes

  • Adding lime juice to the boiling water will cut down on the sliminess typical of okra. Don't skip that. 

Nutrition Information

Calories 77kcal (4%) Carbohydrates 8g (3%) Protein 2g (4%) Fat 5g (8%) Saturated Fat 1g (5%) Sodium 491mg (20%) Potassium 269mg (6%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 1099IU (22%) Vitamin C 42mg (47%) Calcium 61mg (6%) Iron 1mg (6%)

Nutrition Facts

Serving: 6 servings

Amount Per Serving

Calories 77

% Daily Value*

Calories 77kcal 4%
Carbohydrates 8g 3%
Protein 2g 4%
Fat 5g 8%
Saturated Fat 1g 5%
Sodium 491mg 20%
Potassium 269mg 6%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 1099IU 22%
Vitamin C 42mg 47%
Calcium 61mg 6%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.