Vegetarian Okra Stew
Indulge in the hearty and vibrant flavors of this Vegetarian Okra Stew—a comforting, plant-based dish that’s both nutritious and easy to prepare. Featuring tender okra simmered in a fragrant tomato-based broth enriched with warm spices like cumin, paprika, and coriander, this one-pot recipe is perfect for weeknight dinners or a cozy meal with friends. Fresh parsley and a splash of lemon juice add a refreshing finish, while the slow simmer ensures the stew is rich and flavorful. Ready in under an hour, it pairs wonderfully with rice, couscous, or crusty bread, making it a versatile and satisfying vegetarian option that’s packed with fiber and bold, Mediterranean-inspired flavors.
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Recipe Information
Ingredients
- 500 grams okra
- 2 tablespoons olive oil
- 1 large onion
- 3 garlic cloves
- 4 medium tomatoes
- 2 tablespoons tomato paste
- 2 cups vegetable broth
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 1 teaspoon coriander powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Wash the okra thoroughly and pat dry. Cut off the stems and slice the okra into 1-inch pieces. Set aside.
Heat the olive oil in a large pot over medium heat.
Finely chop the onion and add it to the pot. Sauté for 5 minutes until softened and translucent.
Mince the garlic cloves and add them to the pot. Cook for 1-2 minutes until fragrant.
Dice the tomatoes into small pieces and add them to the pot. Stir and cook for 5 minutes until they begin to break down.
Stir in the tomato paste, cumin powder, paprika, coriander powder, salt, and black pepper. Mix well to combine.
Add the okra to the pot and stir to coat it in the tomato and spice mixture.
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30 minutes, stirring occasionally.
After 30 minutes, check if the okra is tender and the stew has thickened. Adjust seasoning with additional salt or black pepper if needed.
Remove the pot from the heat and stir in the freshly chopped parsley and lemon juice for a bright and fresh finish.
Serve the okra stew hot with rice, couscous, or crusty bread on the side.
Nutrition Facts
Calories |
209 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 943 mg | 41% | |
| Total Carbohydrate | 30.4 g | 11% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 10.6 g | ||
| Protein | 7.0 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 173 mg | 13% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 1085 mg | 23% | |
*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.
