High Protein Hearty Okra Stew
Discover the ultimate comfort food with this High Protein Hearty Okra Stew—a robust, nutrient-packed recipe that's perfect for busy weeknights or cozy gatherings. Brimming with tender okra, protein-rich chickpeas and black beans, vibrant spinach, and aromatic spices like smoked paprika and cumin, this vegetarian stew delivers bold flavors and wholesome nutrition in every spoonful. Simmered with diced tomatoes and a rich vegetable broth, this satisfying dish is a feast for the senses and ready in just under an hour. Perfect for meal prep, it makes enough to serve six and pairs beautifully with crusty bread or steamed rice. Whether you're craving a healthy dinner option or seeking a comforting bowl of goodness, this high-protein okra stew is sure to become a household favorite.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 1 red bell pepper, diced
- 2 celery stalks, sliced
- 1 15-ounce can canned chickpeas, drained and rinsed
- 1 15-ounce can canned black beans, drained and rinsed
- 2 cups fresh okra, sliced into 1/2-inch pieces
- 1 28-ounce can diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups spinach leaves
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 5 minutes until it becomes translucent.
Stir in the minced garlic, diced red bell pepper, and sliced celery. Cook for an additional 3-4 minutes until the vegetables are slightly softened.
Add the drained chickpeas and black beans to the pot, stirring to combine.
Incorporate the sliced okra, diced tomatoes with their juice, and vegetable broth into the mixture.
Season with ground coriander, ground cumin, smoked paprika, salt, and black pepper. Stir well.
Bring the stew to a gentle boil, then reduce the heat to low and cover the pot. Simmer for 25-30 minutes, stirring occasionally.
Once the okra is tender, add the spinach leaves and let them wilt in the stew for about 2-3 minutes.
Taste and adjust seasoning if necessary. Stir in the chopped parsley just before serving.
Serve the stew hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1904 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.8 g | 66% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7839 mg | 341% | |
| Total Carbohydrate | 297.0 g | 108% | |
| Dietary Fiber | 96.4 g | 344% | |
| Total Sugars | 69.2 g | ||
| Protein | 89.7 g | 179% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1307 mg | 101% | |
| Iron | 35.7 mg | 198% | |
| Potassium | 7972 mg | 170% | |
*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.
