Okra Goulash

Dive into the warm, comforting flavors of Okra Goulash, a hearty one-pot dish bursting with vibrant vegetables and bold spices. This recipe combines tender okra with a richly seasoned tomato-based sauce, infused with the smoky depth of paprika, the earthiness of cumin, and a hint of heat from optional chili flakes. Sautéed onions, garlic, and bell peppers form the aromatic base, while canned diced tomatoes and vegetable broth create a luscious, simmered stew. Perfect for a quick weeknight dinner, this easy-to-make goulash is naturally vegan, gluten-free, and comes together in just 45 minutes. Serve it over fluffy rice or with a slice of crusty bread to soak up every flavorful bite. Garnish with parsley for a fresh finishing touch and enjoy a satisfying meal that's as nourishing as it is delicious!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams okra
• 2 tablespoons olive oil
• 1 medium, finely chopped onion
• 3 cloves, minced garlic
• 1 medium, diced green bell pepper
• 2 tablespoons tomato paste
• 400 grams canned diced tomatoes
• 500 milliliters vegetable broth
• 2 teaspoons paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon (optional) red chili flakes
• 2 tablespoons, chopped (optional for garnish) parsley
• 1 portion per serving (optional, for serving) cooked rice or crusty bread

Directions

Step 1

Rinse the okra under cold water and pat dry. Trim the stems off each okra pod, being careful not to cut into the pods to prevent them from becoming slimy.

Step 2

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

Step 3

Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 4

Stir in the minced garlic and diced green bell pepper. Sauté for another 2-3 minutes until fragrant.

Step 5

Add the tomato paste to the pot, stirring to coat the vegetables, and cook for 1-2 minutes to deepen the flavor.

Step 6

Pour in the canned diced tomatoes and vegetable broth, and stir to combine.

Step 7

Season the mixture with paprika, ground cumin, dried oregano, salt, black pepper, and optional red chili flakes. Stir well.

Step 8

Add the okra to the pot, ensuring it is evenly distributed in the sauce.

Step 9

Bring the goulash to a gentle simmer. Cover the pot, reduce the heat to low, and let it cook for 20-25 minutes, stirring occasionally to prevent sticking, until the okra is tender but still holds its shape.

Step 10

Taste and adjust the seasoning, adding more salt or spices as needed.

Step 11

Remove the pot from the heat and allow the goulash to rest for 5 minutes to let the flavors meld.

Step 12

Serve the Okra Goulash hot, garnished with chopped parsley if desired, alongside cooked rice or crusty bread.

Nutrition Facts

Serving size	1900.9 grams (1900.9g)

Amount per serving	% Daily Value*
Calories	1089

Total Fat 47.90g	61%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 7.90g
Cholesterol 8mg	3%
Sodium 4766mg	207%
Total Carbohydrate 149.00g	54%
Dietary Fiber 40.00g	143%
Total Sugars 43.10g
Protein 32.20g	64%

Vitamin D 0IU	0%
Calcium 774mg	60%
Iron 14mg	78%
Potassium 4445mg	95%

*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: 37.3%

Protein: 11.1%

Carbs: 51.6%