Hearty Okra Stew

Warm your soul with this flavorful Hearty Okra Stew, a comforting and nutrient-rich dish bursting with vibrant vegetables and aromatic spices. This one-pot recipe features tender slices of okra simmered with a medley of red and green bell peppers, onions, and garlic in a savory base of diced tomatoes and vegetable broth. Infused with earthy spices like cumin, coriander, and smoked paprika, this stew achieves a perfect balance of smoky, tangy, and herbal notes, thanks to a bright finish of fresh cilantro and a squeeze of lemon juice. Ready in just under an hour and perfect for serving on chilly nights, this vegan and gluten-free stew is a wholesome, hearty meal that’s sure to become a family favorite. Serve it with crusty bread or over steamed rice for a satisfying dinner that’s as comforting as it is delicious.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 3 tablespoons olive oil
• 1 large, chopped onion
• 4 minced garlic cloves
• 1 medium, chopped red bell pepper
• 1 medium, chopped green bell pepper
• 500 grams, sliced okra
• 400 grams, canned diced tomatoes
• 500 ml vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons chopped cilantro
• 2 tablespoons lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the chopped red and green bell peppers to the pot and cook for another 4-5 minutes until they begin to soften.

Step 5

Add the sliced okra to the pot and stir well to combine with the vegetables.

Step 6

Pour in the canned diced tomatoes with their juices and the vegetable broth.

Step 7

Stir in the ground cumin, ground coriander, smoked paprika, salt, and black pepper.

Step 8

Bring the stew to a simmer, then reduce the heat to low and cover the pot.

Step 9

Let the stew simmer gently for 30 minutes, stirring occasionally, until the okra is tender and the flavors have melded.

Step 10

Taste and adjust seasoning if necessary.

Step 11

Remove from heat and stir in the chopped cilantro and lemon juice just before serving.

Step 12

Serve hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	1772.9 grams (1772.9g)

Amount per serving	% Daily Value*
Calories	983

Total Fat 50.20g	64%
Saturated Fat 8.00g	40%
Polyunsaturated Fat 5.80g
Cholesterol 0mg	0%
Sodium 4449mg	193%
Total Carbohydrate 123.00g	45%
Dietary Fiber 37.60g	134%
Total Sugars 39.20g
Protein 28.20g	56%

Vitamin D 0IU	0%
Calcium 715mg	55%
Iron 12mg	66%
Potassium 3999mg	85%

*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.

Source of Calories

Fat: 42.8%

Protein: 10.7%

Carbs: 46.6%