Okara a la Italia

Okara a la Italia - 01

I still can’t decide if I like okara. Although it is commonly used as a meat substitute in the vegetarian food industry, I can’t agree that the texture is similar to that of meat. It taste rather like grounded nuts but for sure, it’s substantial on the tongue. I suppose they are processed once again in order for them to acquire a different texture to be used to make patties, etc.

I intended the mixture of okara, vegetables and tomato paste to be a pasta sauce. However, the okara soaks up liquid. So when more water is added, you simply get wetter okara rather than a nice thick sauce. In line with the high(er) protein diet, this dish can be eaten on its own. After cooking, the okara tastes like very fine couscous. It’s a good I-feel-like-veggie-day meal.

Okara a la Italia topped with cheese

Top it off with a slice of cheese for an extra boost of calcium!


  • One eggplant
  • One zucchini
  • One bell pepper
  • One medium-sized onion
  • 4-5 cloves of garlic
  • One can of peeled tomatoes
  • Tomato paste
  • Paprika or Cayenne Pepper
  • Dried italian herb mix
  • 1-2 teaspoons Sugar
  • 1-2 tablespoons Oil

*I have chosen the typical ratatouille vegetables which go well with tomato. You can add, replace or omit as you like.


  • Mince garlic and onion. Cut up the other vegetables as you prefer.
  • Crush peeled tomatoes in a bowl.
  • Heat oil. Sautee garlic and onion for a couple of minutes.
  • Add chopped vegetables. Sautee for another few minutes.
  • Add okara. Mix well with vegetables.
  • Add crushed peeled tomatoes, tomato paste and water (if tomato paste is concentrated)
  • Cover pot and allow mixture to simmer for about half hour. Stir from time to time to avoid a burnt bottom.
  • Add salt, pepper, sugar and italian herb mix to taste.

Makes 4-6 servings


One thought on “Okara a la Italia

  1. Pingback: Okara (free form) Lasagna | The Midnight Hausfrau

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