Okra and Tomato Stew
This comforting Okra and Tomato Stew is a gut-soothing classic, featuring tender okra simmered in a rich, tangy tomato base with aromatic spices. It's a quick and easy dish that brings warmth and flavor to any meal.
For 4 servings
Prepare your ingredients: Chop the onion, mince the garlic, grate the ginger, and trim and slice the okra into 1/2-inch rounds.
Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped onion and sauté for 5-7 minutes, until softened and translucent.
Stir in the minced garlic and grated ginger. Cook for another 1 minute until fragrant, being careful not to burn the garlic.
Add the ground turmeric, cumin, coriander, smoked paprika, and red pepper flakes (if using). Stir constantly for about 30 seconds until the spices are fragrant.
Pour in the undrained diced tomatoes and vegetable broth. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and cook for 10 minutes to allow the flavors to meld and the sauce to thicken slightly. Season with salt and black pepper.
Add the sliced okra to the pot. Stir gently to combine it with the sauce. Cover again and continue to simmer for another 10-15 minutes, or until the okra is tender but still holds its shape. The natural mucilage from the okra will help thicken the stew beautifully.
Taste the stew and adjust seasoning as needed. Serve hot, garnished with fresh chopped parsley or cilantro. This stew pairs wonderfully with rice, cornbread, or crusty bread.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1To minimize okra sliminess, ensure the okra is completely dry before slicing. Also, avoid over-stirring once the okra is added, and ensure the stew maintains a gentle simmer rather than a rolling boil.
- 2For deeper flavor, allow the stew to rest for 10-15 minutes off the heat before serving, or even better, make it a day ahead as the flavors intensify overnight.
- 3If you prefer a thicker stew, you can mash some of the tomatoes against the side of the pot with your spoon, or uncover the pot for the last 5 minutes of cooking to allow some liquid to evaporate.
- 4Choose fresh, firm okra pods that are bright green and free of blemishes. Smaller pods tend to be more tender.
Adapt it for your goals.
Protein Boost
Add cooked chicken, shrimp, or chickpeas during the last 5 minutes of simmering for a heartier meal. For shrimp, add raw shrimp and cook until pink and opaque.
Greens AdditionGreens Addition
Stir in a handful of fresh spinach, collard greens, or kale during the last few minutes of cooking until wilted for added nutrients and color.
Spicier KickSpicier Kick
Increase the amount of red pepper flakes or add a finely chopped jalapeño or serrano pepper along with the garlic and ginger for more heat.
Why this is on our healthy list.
Rich in Fiber
Okra is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.
Antioxidant Powerhouse
Both okra and tomatoes are packed with antioxidants like vitamins C and A, and lycopene, which help protect cells from damage and reduce inflammation.
Heart Healthy
The soluble fiber in okra can help lower cholesterol levels, while the potassium in tomatoes contributes to maintaining healthy blood pressure.
Frequently asked questions
To minimize sliminess, ensure your okra is completely dry before slicing. Also, avoid over-stirring the stew once the okra is added, and make sure the stew is simmering gently rather than boiling vigorously. The acidity of the tomatoes also helps to counteract the mucilage.
