Heart-Healthy Hearty Okra Stew
Savor the wholesome flavors of our **Heart-Healthy Hearty Okra Stew**, a nutrient-packed recipe perfect for cozy weeknights or a nourishing family meal. This vibrant dish combines the earthy goodness of fresh or frozen okra with protein-rich kidney beans, aromatic spices like cumin and smoked paprika, and the tangy brightness of lemon juice. Simmered in a low-sodium vegetable broth with tender diced tomatoes, this stew is a heart-healthy option that’s as comforting as it is delicious. With minimal prep and simple cooking steps, this one-pot wonder is ideal for anyone looking to enjoy a hearty, fiber-rich meal without compromise. Serve it hot, garnished with fresh parsley, to bring out its irresistible flavors.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 medium red bell pepper, diced
- 400 grams okra, fresh or frozen, cut into slices
- 400 grams canned diced tomatoes (no-salt-added)
- 4 cups vegetable broth, low sodium
- 400 grams canned kidney beans, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 1 bay leaf
- 0.25 cup fresh parsley, chopped
- 2 tablespoons lemon juice
- salt, to taste
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and diced red bell pepper and cook for another 2 minutes until the pepper begins to soften.
Add the sliced okra to the pot and cook for 5 minutes, stirring occasionally, to reduce its sliminess.
Pour in the canned diced tomatoes and vegetable broth, and bring the mixture to a gentle simmer.
Add the drained kidney beans, ground cumin, ground coriander, smoked paprika, black pepper, and bay leaf. Stir well to combine.
Cover the pot and let the stew simmer over low heat for 30 to 35 minutes, stirring occasionally, until the okra is tender.
Remove the bay leaf and stir in the chopped parsley and lemon juice. Season with salt to taste.
Serve the stew hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1011 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.2 g | 43% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1490 mg | 65% | |
| Total Carbohydrate | 150.4 g | 55% | |
| Dietary Fiber | 44.9 g | 160% | |
| Total Sugars | 34.7 g | ||
| Protein | 38.5 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 795 mg | 61% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 4433 mg | 94% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
