Low Fat Hearty Okra Stew
Bursting with the vibrant flavors of fresh vegetables and warm spices, Low Fat Hearty Okra Stew is a comforting and nutritious dish that's perfect for any time of year. Featuring tender okra paired with diced tomatoes, carrots, and bell peppers, this one-pot recipe is simmered in a lightly seasoned vegetable broth infused with cumin, paprika, and coriander for a rich, savory taste. A touch of lemon juice adds a bright, zesty finish, while fresh parsley brings a pop of color and freshness. This low-calorie, heart-healthy stew is easy to prepare, packs in plenty of vitamins, and is entirely vegetarian-friendly, making it a fantastic choice for wholesome weeknight dinners or meal prepping. Serve it piping hot and enjoy a guilt-free bowl of pure comfort. Keywords: low fat stew, healthy okra recipes, vegetarian comfort food, easy vegetable stew, heart-healthy meals.
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Recipe Information
Ingredients
- 500 grams Okra, fresh
- 1 tablespoon Olive oil
- 1 unit Onion, medium, finely chopped
- 3 unit Garlic cloves, minced
- 1 teaspoon Cumin powder
- 1 teaspoon Paprika
- 1 teaspoon Coriander powder
- 400 grams Tomatoes, canned, diced
- 500 milliliters Vegetable broth
- 1 unit Carrot, medium, sliced
- 1 unit Red bell pepper, chopped
- 2 unit Bay leaves
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper, ground
- 2 tablespoons Lemon juice
- 2 tablespoons Parsley, fresh, chopped
Instructions
Start by washing the okra thoroughly. Trim the ends and slice into 1-inch pieces.
Heat the olive oil in a large pot over medium heat.
Add the finely chopped onion and sauté until translucent, about 3-4 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the cumin powder, paprika, and coriander powder. Stir well to coat the onions and garlic with the spices.
Pour in the canned diced tomatoes and the vegetable broth, stirring to combine.
Add the sliced carrot, chopped red bell pepper, and okra to the pot. Stir everything together.
Drop in the bay leaves, and season with salt and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 35 minutes, or until the vegetables are tender.
Remove the bay leaves from the stew.
Stir in the lemon juice and fresh parsley just before serving.
Taste for seasoning and adjust if needed.
Serve the okra stew hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
856 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.0 g | 46% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 5021 mg | 218% | |
| Total Carbohydrate | 123.7 g | 45% | |
| Dietary Fiber | 36.6 g | 131% | |
| Total Sugars | 43.1 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 712 mg | 55% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 4154 mg | 88% | |
*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.
