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    Home » Vegetable Recipes » Okra Stew

    Okra Stew

    Last updated: Mar 6, 2023 · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

    Jump to Recipe Card

    This hearty and flavorful okra stew features tender pieces of beef 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.

    Okra stew served in a large white stockpot with a white napkin and a serving spoon.

    This stew is so good. Tender pieces of meat, onions, and creamy okra are swimming in a rich tomato broth. The spices - paprika and cumin - add depth and warmth. It's a wonderfully comforting dish and it's just 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, then pretty much let it cook for a while. Add the okra and in just a few more minutes, your lovely stew is done!

    Jump to:
    • Ingredients
    • Instructions
    • Expert tip
    • Frequently asked questions
    • Variations
    • Serving suggestions
    • Storing leftovers
    • Related recipes
    • Recipe card

    Ingredients

    You'll only need a few simple ingredients to make this delicious okra recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:

    • 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.
    • Stew meat: You can buy it already cubed, or you can 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: Cumin, paprika, cayenne, and - of course - salt and pepper. The amount of cayenne pepper I use doesn't make the dish very spicy, but if you like spicy food, you can obviously 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 really well in this recipe.
    The ingredients needed to make an okra stew.

    Instructions

    Making this rich okra stew is truly easy. Scroll down to the recipe card for detailed instructions. Here are the basic steps:

    • You start by cooking the meat and onions in olive oil. The stockpot will be a bit crowded, so if you'd like you can cook them in batches - two batches for the beef, set it aside, then cook the onions. But I'm a super lazy cook so I just cook them together with excellent results.
    • Next, you briefly cook the garlic and spices, then add the tomato sauce, beef broth, and salt & 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 to add the okra and keep cooking for about 10 more minutes until the okra is tender.
    A six-photo collage showing the steps for making a beef and okra stew.

    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 - two batches for the beef, setting it aside, then cook the onions. This will ensure even browning.

    Frequently asked questions

    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 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 the okra in this recipe ends up not slimy at all.

    How can I thicken okra stew?

    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.

    Can I use frozen onions?

    Yes, you can use frozen chopped onions, but then they will release quite a bit of water into the pan, preventing the meat from browning.

    It will still be delicious (you can see in the video below that's how I made it for the video). But if using frozen onions, consider cooking the meat separately, then removing it and adding the onions.

    Variations

    I love this recipe as is and almost always make it as written. But in case you'd like to vary the basic recipe, here are a few ideas for you:

    • You can use avocado oil or ghee instead of olive oil.
    • Try using 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.

    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, on spaghetti squash, or with thick slices of almond flour bread.

    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 on 50% power.

    Okra stew served in a white saucepan with a serving spoon.

    Related recipes

    • Grilled Okra
    • Easy Pork Stew
    • Roasted Okra
    • Spicy Fish Stew

    👩🏻‍🍳 I typically publish a new or an updated recipe once a week. Want these recipes in your inbox? Subscribe! You can unsubscribe at any time.

    Recipe card

    Okra Stew.
    4.91 from 44 votes
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    Okra Stew

    This rich and aromatic okra stew is the perfect winter comfort food! It features okra, tender pieces of beef, onions, and tomatoes.
    Prep Time15 mins
    Cook Time1 hr 15 mins
    Total Time1 hr 30 mins
    Course: Main Course
    Cuisine: Mediterranean
    Servings: 8 servings
    Calories: 360kcal
    Author: Vered DeLeeuw
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    INGREDIENTS

    • 2 tablespoons olive oil
    • 2 lb. chuck roast cut into 1-inch pieces
    • 1 onion chopped (6 oz)*
    • 1 tablespoon minced garlic
    • 1 teaspoon ground cumin
    • 2 teaspoons paprika
    • ¼ teaspoon cayenne pepper
    • 15 oz canned tomato sauce
    • 1 teaspoon Diamond Crystal kosher salt
    • ½ teaspoon black pepper
    • 2 cups beef broth
    • 1 lb. okra ends trimmed, fresh or frozen

    INSTRUCTIONS

    • In a large and 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, 30 seconds.
    • Stir in the tomato sauce, beef broth, and 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.

    WATCH THE VIDEO:

    NOTES

    *You can use frozen chopped onions, but then they will release quite a bit of water into the pan, preventing the meat from browning. It will still be delicious (you can see in the video below that's how I made it for the video). But if using frozen onions, consider cooking the meat separately, then removing it and adding the onions.
    **The stockpot will be a bit crowded, so if you'd like you can cook in batches - two batches for the beef, setting it aside, then cook the onions. But I'm a super lazy cook so I just cook them together with excellent results.
    If you'd like a thicker stew, there are two ways to achieve 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.
     

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    DISCLAIMERSMost of our 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 our Terms of Use carefully before using any of our recipes.

    NUTRITION PER SERVING

    Calories: 360kcal | Carbohydrates: 9g | Protein: 30g | Fat: 22g | Saturated Fat: 2g | Sodium: 587mg | Fiber: 3g | Sugar: 2g
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    About the Author

    Vered Deleeuw 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. Click to learn more about Vered.

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    Healthy Recipes Blog was founded in 2011 by Vered Deleeuw. It features real-food recipes with a focus on low-carb and gluten-free ingredients. All recipes are nutritionally reviewed by a Registered Dietitian. Contact us at HealthyRecipesBlog@gmail.com.


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