Okra Stew

by | Feb 14, 2022 | PLANT BASED DINNERS, Recipes

OKRA STEW / PLANT BASED DINNERS

WELCOME TO MY PLANT BASED DINNERS SERIES!

OKRA

Okra is a nutritious food with many health benefits. It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. It may even have anticancer properties. Additionally, OKRA IS LOW IN CALORIES AND CARBS AND CONTAINS SOME PROTEIN AND FIBER.

4 FRESH VEGGIES AND WOW!

Okra

Red Onions

Garlic Cloves

Plum Tomatoes

EATING PLANT BASED DOESNT HAVE TO BE BLAND…LET ME SHOW YOU HOW TO SPICE IT UP AND MAKE THOSE MEALS SOOO DELICIOUS!

DO YOU LIKE THESE DINNER/ENTREE RECIPES? THEN CHECK OUT SOME OF MY OTHER FAVORITES BELOW!

WHAT I USE

  • Ninja Blender System – My favorite for blending smoothies, juices, veggies, and soups.
  • Gorilla Grip – These cutting boards are colorful, durable, and light weight.

Print
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Okra Stew

  • Author: Azizah
  • Total Time: 45min
Print Recipe

Ingredients

Scale
  • 1/4 cup olive oil
  • 6 large garlic cloves, diced
  • 1 large red onion, chopped
  • 3 large plum tomatoes, halved
  • 1/2lb/kilo Okra, cut into 1–2in pieces
  • 2 tbsp tomato paste
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp paprika powder
  • 1 tsp red chili powder, african/india brand
  •  1/2 tsp turmeric
  • sea salt to taste
  • 2– 3 cups hot water
  • 1–2 chilies (optional) for spicy

Instructions

  1. Cut tips off of okra and cut in half into 1-2 inch pieces, depending on the size of your okra.
  2. Chop the red onions and dice the garlic, set aside.
  3. Slice the tomatoes in half and add them to a blender. Blend the tomatoes until thin, foamy, and juicy.
  4. Next add olive oil to a pot on medium heat, add in your diced garlic and chopped onions, sauté for 1min. Next, add in the fresh blended tomato sauce, cook for 2-3min. Add in the tomato paste, and all seasonings/sea salt and mix.
  5. Lastly add in the fresh okra and stir, coating the okra in the delicious tomato sauce. Add 2-3 cups of hot water from the kettle. Cover and cook on low-medium heat for 30min. Stir every 10min, making sure the okra doesn’t stick or burn at the bottom of the pot. Add more water if needed.  Re-season with sea salt if needed.
  6. Serve hot, plain as a soup/stew or my favorite way on top of  hot brown rice with lots of tomato gravy. Enjoy!

Notes

ADD OKRA TO YOUR DIET

Though okra may not be a staple in your kitchen, it’s quite easy to cook.

When purchasing okra, look for smooth and tender green pods without brown spots or dried ends. Store them in the fridge for up to four days before cooking.

Usually, okra is used in soups  and stews like gumbo. It contains mucilage, a thick substance that becomes gummy when heated. To avoid slimy okra, follow these simple cooking techniques:

  • Cook okra at high heat.
  • Avoid crowding your pan or skillet, as this will reduce the heat and cause sliminess.
  • Pickling okra may reduce the slime factor.
  • Cooking it in an acid-like tomato sauce reduces the gumminess.
  • Simply slice and roast okra in your oven.
  • Grill it until it’s slightly charred.
  • Prep Time: 15min
  • Cook Time: 30min
  • Category: Plant Based Dinners