This hearty and flavorful okra stew features tender pieces of beef and okra cooked in a rich tomato-and-onion-based broth.
It's an easy recipe that practically cooks itself, and leftovers the next day are even better than the freshly cooked dish.
I love making stews, especially in the fall and winter. I like to make fish stew and pork stew, and I adore this okra stew. Tender pieces of meat, onions, and creamy okra swim in a rich tomato broth. Paprika and cumin add depth and warmth. It's a wonderfully comforting dish, perfect when it's cold outside.
Although this is not a quick recipe, it's very easy to make. You brown the meat and onions, add spices and liquids, and then let it cook for a while. Add the okra and in just a few more minutes, your lovely stew is done!
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Ingredients
You'll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
- Olive oil: I use extra virgin olive oil. If you prefer an oil with a higher smoke point, use avocado oil instead.
- Stew meat: You can buy it already cubed or buy a chuck roast and cut it into one-inch pieces.
- Chopped onions: I typically use yellow onions, but white onions will work too.
- Minced garlic: Mince it yourself, or use the stuff that comes in a jar. Both work.
- To season: Salt, pepper, cumin, paprika, and cayenne. The amount of cayenne pepper I use doesn't make the dish very spicy, so if you like spicy food, you can increase the amount you use.
- Canned tomato sauce: It greatly enhances the flavor of the stew and also improves its presentation. It gives it such a pretty color.
- Beef broth: Homemade or store-bought. I prefer not to use a low-sodium broth. The brand I use, Pacific Foods, has 500 mg of sodium per cup.
- Fresh okra: Okra is in season in the summer (July through September), but this is the perfect winter recipe... so I often use frozen okra. It works well in this recipe.
Variations
- You can use avocado oil or ghee instead of olive oil. I especially like using ghee - it's rich and flavorful.
- Sometimes, I use smoked paprika instead of regular paprika for a subtle smoky flavor.
- It's easy to make this dish spicy if you increase the amount of cayenne pepper. My husband likes spicy food, so I often make it more spicy for him.
Instructions
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this stew:
You start by cooking the meat and onions in olive oil.
Next, add the garlic and spices (cooking them briefly), tomato sauce, beef broth, and salt and pepper. Your work is pretty much done! Now, just let the stew simmer until the meat is tender—this should take about 45 minutes.
The last step is adding the okra and cooking for about 10 more minutes until tender.
Expert Tip
When you brown the beef and onions, the stockpot will be a bit crowded, so if you'd like, you can cook in batches - cook two batches for the beef, set it aside, then cook the onions. This will ensure even browning. However, I'm a lazy cook, so I just cook them together with excellent results.
Recipe FAQs
Okra is one of my favorite vegetables. I just love the way it tastes.
Roasted okra is amazing. It's almost like a snack, so delicious and crispy. Roasting helps with the one issue that many people have with okra - its texture. Okra contains a clear goop called mucilage, which many people find objectionable.
In this recipe, the mucilage actually works with us cooks, not against us, because it helps to thicken the stew. In addition, the acidity of the tomatoes removes some of the sliminess. So, I think you will find that the okra in this recipe is not slimy at all!
There are two ways to do that:
1. Cook the stew partially covered to allow some of the liquids to evaporate.
2. Stir in cornstarch slurry at the end of cooking. Mix a tablespoon of cornstarch with 1-2 tablespoons of cold water, then stir the slurry into the stew.
Yes, you can use frozen chopped onions, but they will release quite a bit of water into the pan, preventing the meat from browning.
The stew will still be delicious, but if using frozen onions, consider cooking the meat separately, then removing it and adding the onions.
Serving Suggestions
I usually serve this stew in bowls with a spoon in addition to a fork and a knife.
It's also good on cauliflower rice, mashed cauliflower, spaghetti squash, and zucchini noodles.
You can also serve it with thick slices of almond flour bread or with this delicious cornbread.
Storing 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 at 50% power.
You can also freeze this stew for up to three months. I freeze it in individual microwave-safe containers, thaw it overnight in the fridge, and then reheat it covered in the microwave.
More Okra Recipes
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Recipe Card
Rich Okra Stew
Ingredients
- 2 tablespoons olive oil - extra virgin
- 2 pounds chuck roast - cut into 1-inch pieces
- 1 onion - chopped; 6 ounces
- 1 tablespoon garlic - minced
- 1 teaspoon ground cumin
- 2 teaspoons paprika
- ¼ teaspoon cayenne pepper
- 15 ounces canned tomato sauce
- 1 teaspoon Diamond Crystal kosher salt - or ½ teaspoon of any other salt
- ½ teaspoon black pepper
- 2 cups beef broth
- 1 pound okra - ends trimmed, fresh or frozen
Instructions
- In a large, heavy-bottomed 5-quart stockpot with a lid, heat the oil over medium-high heat. Add the meat and onions. Cook, stirring often, until browned, about 5 minutes.
- Stir in the garlic, cumin, paprika, and cayenne. Cook, stirring, for 30 seconds.
- Stir in the tomato sauce, beef broth, salt, and pepper.
- Bring the stew to a boil over high heat, then cover and turn the heat down to low, keeping the dish at a steady simmer. Cook, stirring occasionally, until the meat is tender, about 45 minutes.
- Stir in the okra, cover again, and cook until tender, about 10 minutes. Serve immediately.
Video
Notes
- Cook the stew partially covered to allow some of the liquids to evaporate.
- Stir in cornstarch slurry at the end of cooking. Mix a tablespoon of cornstarch with 1-2 tablespoons of cold water, then stir the slurry into the stew.
Nutrition per Serving
Disclaimers
Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.
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. 
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