Low Sodium Hearty Okra Stew
Warm up with a bowl of "Low Sodium Hearty Okra Stew," a comforting, nutrient-packed dish that’s brimming with natural flavors and vibrant colors. Perfect for those seeking a low-sodium option without sacrificing taste, this stew combines fresh okra, diced vegetables like carrots, celery, and bell pepper, and aromatic spices like cumin, paprika, and coriander. Simmered in no-salt-added diced tomatoes and low-sodium vegetable broth, this healthy and satisfying recipe delivers a rich, savory experience while keeping your heart in mind. Ready in just about an hour, it’s a versatile meal that’s perfect for a cozy weeknight dinner and can be enjoyed on its own or paired with a side of crusty bread. Bursting with wholesome ingredients and bold flavors, this okra stew is a simple yet hearty way to elevate your plant-based meal repertoire.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 bell pepper, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 garlic cloves, minced
- 400 grams fresh okra, cut into 1/2-inch slices
- 800 grams canned diced tomatoes, no salt added
- 4 cups low sodium vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- 0.5 teaspoon ground black pepper
- 1 bay leaf
- 3 fresh thyme sprigs
- flaky sea salt, optional, for serving
Instructions
Heat the olive oil in a large pot over medium heat. Add the diced onion, bell pepper, carrots, and celery. Cook until the vegetables begin to soften, about 5-7 minutes, stirring occasionally.
Add the minced garlic and sliced okra to the pot, and cook for another 3 minutes while stirring continuously to prevent burning.
Stir in the diced tomatoes, vegetable broth, ground cumin, paprika, ground coriander, and ground black pepper. Mix well to combine the ingredients.
Place the bay leaf and thyme sprigs into the pot. Bring the stew to a gentle boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pot, and let the stew simmer for about 30 minutes until the vegetables are tender.
Remove the bay leaf and thyme sprigs before serving.
Taste the stew and adjust seasoning if necessary. Serve hot, potentially with a sprinkle of optional flaky sea salt if desired for taste.
Nutrition Facts
Calories |
867 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1388 mg | 60% | |
| Total Carbohydrate | 135.8 g | 49% | |
| Dietary Fiber | 41.5 g | 148% | |
| Total Sugars | 60.2 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 788 mg | 61% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 5834 mg | 124% | |
*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.
