Healthy Okra Stew

In this okra stew, the okra is gently simmered with a chunky tomato sauce and seasoned with garlic, paprika and cumin.

The acidity of the tomatoes gets rid of any sliminess, and the garlic/cumin seasonings is delicious. Serve this okra stew as a tasty side dish to meat, or as a vegan main dish over brown rice.


Yield: 4 servings


  • 1.5 lb. fresh okra
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped (6 oz)
  • 1 teaspoon kosher salt
  • 1 tablespoon minced garlic
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • 26 oz chopped tomatoes, undrained
  • ¼ teaspoon freshly ground black pepper


  1. Rinse the okra, trim the ends, and cut into pieces (cut each okra into 2-3 pieces, depending on its size). You’ll end up with about 1.25 lb. okra.
  2. Heat the olive oil in a large, heavy pan over medium-high heat, about 2 minutes. Add the onion and salt, and sauté until tender, stirring often, about 3 minutes. Add the garlic and sauté 1 more minute, then add the paprika and cumin and cook, stirring, for 30 seconds, until fragrant.
  3. Add the okra. Cook 1 minute, stirring, then add the tomatoes. Bring to a boil, then lower heat to medium-low and cook, covered, for 15 minutes, stirring occasionally, until okra is tender.
  4. Remove from heat. Season with freshly ground black pepper. Serve immediately.

Nutrition Per Serving

Calories: 135; Fat: 4g; Carbohydrates: 22g; Sugar: 1g; Fiber: 7g; Protein: 5g.


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