Organic okra at Vincent’s Eco Farm + cooking recipe

vincent's eco farmVeggy Malta met up with Vincent’s Eco Farm in Mgarr and we were shown the Okra being grown organically at the farm.

Okra, otherwise known as ladies fingers in the UK or gumbo is the US, is rich in vitamins A, C and K.  Okra pods are actually packed with nutrients including protein, fibre, calcium, iron and zinc. In fact Okra is full of soluble fibres. Soluble fibres is what makes your stomach full faster and even for longer. The plus side to this would be that you can control your calorie intake, helping people on a diet maintain it easier.

Okra is primarily rich in vitamin K.  Vitamin K is known for its importance in strengthening bones and promoting clotting of blood. It also contain vitamin A, which encourages the production of white blood cells which are essential for your immunity system.

Okra is know for many other benefits, including preventing gastritis, liver disease, stabilising cholesterol levels and more.

You can find Vincent’s Eco Farm on facebook.  You can find the shop on the main road just before arriving at Mgarr, turn right in the last side road. Or check out the map. The shop is normally open between 8.00am and 5.00pm (Wednesdays till 7.00pm) and Sunday 10am – 3pm.


Recipe for West African Groundnut Stew. Serves 6.


450g chopped onions

2 tablespoons peanut oil or vegatable oil

½ teaspoon cayenne pepper

1 teaspoon minced garlic

450g chopped cabbage

680g cubed sweet potatoes (2½ cubes)

235ml apples juice or apricot juice

710ml tomato juice

1 teasppon salt

1 teaspoon peeled and grated ginger root

2 tablespoons chopped fresh coriander

2 chopped tomatoes (can use 400g can)

340-450g chopped okra

115g natural peanut butter


How to cook:

Sauté the onions in the oil for about 10 minutes. Stir in the cayenne and garlic and sauté for a few more minutes. Add the cabbage and sweet potatoes and sauté covered for a few minutes. Mix in the juices, salt, ginger, coriander and tomatoes. Cover and simmer for about 15 minutes, until the sweet potatoes are tender. Add the okra and simmer for 5 more minutes. Stir in peanut butter, place pan on a heat diffuser and simmer gently until ready to serve. Add more juice or water if it is too thick. Serve over rice.

optional toppings: whole or chopped peanuts, unsweetened shredded coconut, chopped coriander, chunks of banana or pineapple.

Recipe from Sundays at Moosewood restaurant Cookbook


Author: Darryl Grima

Darryl Grima is Veggy Malta's Editor. He became vegetarian over 30 years ago and over the years became always more plant based. He recalls a time when Malta was not so vegetarian and vegan friendly. Apart from campaigning and raising awareness on plant based issues he is also active in environmental and animal welfare organisations. He holds a Diploma in Political Studies and a Masters in Business Administration.

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  1. I use okra frequently and we really love it. I didn’t know that it was available grown locally and also organic. Thanks for this recipe will try it.

    Post a Reply
    • Yes Marlene, you can buy fresh organic okra from Vincent’s Eco Farm

      Post a Reply

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