Mediterranean Diet Hearty Okra Stew
Transport your taste buds to the sunny shores of the Mediterranean with this Hearty Okra Stew, a vibrant and wholesome dish that perfectly embodies the Mediterranean diet. Packed with fresh vegetables, hearty chickpeas, and tender okra, this comforting stew is simmered in a fragrant broth infused with spices like smoked paprika, cumin, and coriander. A squeeze of lemon juice and a sprinkle of fresh parsley add a delightful burst of freshness, making each bowl irresistibly satisfying. With a prep time of just 15 minutes, this nutritious recipe is ideal for busy weeknights and pairs beautifully with crusty whole-grain bread. Whether you're embracing a healthy lifestyle or simply seeking bold, feel-good flavors, this Mediterranean okra stew is sure to be a go-to favorite. Keywords: Mediterranean diet, okra stew, hearty vegetable stew, chickpea recipes, healthy dinner ideas.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 4 garlic cloves, minced
- 1 large red bell pepper, diced
- 2 medium carrot, sliced
- 500 grams okra, cut into 1-inch pieces
- 400 grams canned diced tomatoes
- 750 milliliters vegetable broth
- 1 can (400 grams) chickpeas, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley, chopped
- 0.5 lemon, juiced
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion to the pot and sauté for 5 minutes until translucent.
Stir in the minced garlic, diced red bell pepper, and sliced carrot. Cook for another 5 minutes until the vegetables have softened.
Add the okra to the pot, stirring to combine.
Pour in the canned diced tomatoes and vegetable broth.
Rinse the chickpeas and add them to the stew, then stir in the ground cumin, coriander, smoked paprika, bay leaf, salt, and pepper.
Bring the stew to a boil, then reduce the heat to low and let it simmer for 30 minutes, allowing all flavors to meld together.
Remove the bay leaf and discard.
Stir in the chopped parsley and lemon juice just before serving to brighten the flavors.
Serve the stew hot, preferably with a side of crusty whole wheat or multigrain bread.
Nutrition Facts
Calories |
1723 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.2 g | 77% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 8.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6533 mg | 284% | |
| Total Carbohydrate | 248.5 g | 90% | |
| Dietary Fiber | 74.2 g | 265% | |
| Total Sugars | 67.6 g | ||
| Protein | 68.2 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 996 mg | 77% | |
| Iron | 25.3 mg | 141% | |
| Potassium | 5916 mg | 126% | |
*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.
