In this delicious okra stew, the okra is gently simmered in a chunky tomato sauce and seasoned with onion, garlic, paprika, and cumin.
If you like okra, I think you will really enjoy this flavorful stew. It's one of my favorite side dishes, and we all like it, except for my youngest, The Picky Eater (but that's hardly a surprise).
I love this recipe for its Mediterranean flavors, and I also love it because it's an easy recipe, ready in just 30 minutes. Even the leftovers are good!
The ingredients you'll need
You'll only need a few simple ingredients to make this tasty recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
Fresh okra: Okra is in season in the summer (July through September), so that's the best time to make this recipe.
Olive oil: I love cooking with this delicious oil. But if you'd rather use an oil with a higher smoke point, you can use avocado oil instead.
Chopped onion: I'm a lazy cook, so I often use the food processor for chopping opinions.
Kosher salt and black pepper: If using fine salt, you should reduce the amount you use, or the stew could end up too salty.
Minced garlic: Mince it yourself, or use the stuff that comes in a jar. Both work.
Spices: Paprika and cumin. Make sure they are fresh! A stale spice can easily ruin a dish.
Diced tomatoes: It's best to use petite-diced tomatoes, or give regular diced tomatoes an extra chop.
How to make okra stew
It's so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:
1. Start by preparing the okra - rinse and dry it, trim the ends, and cut into pieces.
2. Cook the onion in olive oil with the salt. Add the garlic and spices.
3. Add the okra, then the tomatoes. Simmer until the okra is tender.
4. Season the stew with freshly ground black pepper and serve.
How to take the slime out of okra?
Okra is one of my favorite vegetables. I just love the way it tastes.
Okra roasted in olive oil is amazing. It's almost like a snack, so delicious and crispy. Roasting also helps with the one issue that many people have with okra - its texture. Okra contains a clear goop called mucilage, which many people find quite objectionable.
In this recipe, the mucilage actually works with us the cooks, not against us, because it helps to thicken the stew.
In addition, the acidity of the tomatoes gets rid of some of the sliminess. So I think you will find that this delicious stew is not slimy at all.
What to serve with okra stew?
It can serve as a side dish to any meat. I often serve it with grilled Moroccan chicken, with spicy fish stew, or with lamb shanks.
If you don't eat meat, it's excellent when served on top of cauliflower rice. And if you eat eggs, you can add a couple of fried or poached eggs for a complete, tasty and filling meatless meal.
What about leftovers?
You can keep the leftovers in the fridge, in an airtight container, for up to 4 days. Reheat them gently, covered, in the microwave on 50% power.
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Okra Stew
INGREDIENTS
- 1.5 lb. fresh okra
- 1 tablespoon extra virgin olive oil
- 1 medium onion, chopped (6 oz)
- 1 teaspoon Diamond Crystal kosher salt
- 1 tablespoon minced fresh garlic
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- 2 (14-oz) cans petite-diced tomatoes, undrained*
- ¼ teaspoon freshly ground black pepper
INSTRUCTIONS
- 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.
- 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.
- 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.
- Remove from heat. Season with freshly ground black pepper. Serve immediately.
NOTES
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. 