High Protein Hearty Okra Stew

Packed with plant-based protein and vibrant vegetables, this High Protein Hearty Okra Stew is the ultimate comfort food for both taste and nutrition. Featuring tender okra, protein-rich chickpeas and black beans, and a medley of aromatic spices like cumin, coriander, and smoked paprika, this dish bursts with bold, savory flavors. Simmered in a rich tomato-based broth and finished with fresh spinach and parsley, this stew is as nourishing as it is satisfying. Perfect for meal prep or a cozy family dinner, this one-pot wonder is ready in under an hour and makes six generous servings. Whether you’re a fan of Southern-inspired flavors or simply looking for a wholesome, protein-packed vegan meal, this okra stew is sure to delight.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 red bell pepper, diced
• 2 celery stalks, sliced
• 1 15-ounce can canned chickpeas, drained and rinsed
• 1 15-ounce can canned black beans, drained and rinsed
• 2 cups fresh okra, sliced into 1/2-inch pieces
• 1 28-ounce can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups spinach leaves
• 0.25 cup fresh parsley, chopped

Directions

Step 1

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

Step 2

Add the diced onion and sauté for about 5 minutes until it becomes translucent.

Step 3

Stir in the minced garlic, diced red bell pepper, and sliced celery. Cook for an additional 3-4 minutes until the vegetables are slightly softened.

Step 4

Add the drained chickpeas and black beans to the pot, stirring to combine.

Step 5

Incorporate the sliced okra, diced tomatoes with their juice, and vegetable broth into the mixture.

Step 6

Season with ground coriander, ground cumin, smoked paprika, salt, and black pepper. Stir well.

Step 7

Bring the stew to a gentle boil, then reduce the heat to low and cover the pot. Simmer for 25-30 minutes, stirring occasionally.

Step 8

Once the okra is tender, add the spinach leaves and let them wilt in the stew for about 2-3 minutes.

Step 9

Taste and adjust seasoning if necessary. Stir in the chopped parsley just before serving.

Step 10

Serve the stew hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	3498.2 grams (3498.2g)

Amount per serving	% Daily Value*
Calories	1904

Total Fat 51.80g	66%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 7839mg	341%
Total Carbohydrate 297.00g	108%
Dietary Fiber 96.40g	344%
Total Sugars 69.20g
Protein 89.70g	179%

Vitamin D 0IU	0%
Calcium 1307mg	101%
Iron 36mg	198%
Potassium 7973mg	170%

*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: 23.2%

Protein: 17.8%

Carbs: 59.0%