Okra Stew

Name: Okra Stew
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 8 servings
Ingredients: 1/4 cup red palm oil or vegetable oil; 2 onions; 4 cloves garlic; 2 tablespoons grated fresh ginger; 1 to 3 Scotch bonnet or habanero chiles; salt; 2 tablespoons tomato paste; A 14.5 ounce can of fire-roasted, diced tomatoes; 5 grains of selim pods; 1 quart chicken stock; 1 1/2 pounds okra; 1 tablespoon ground cubeb pepper

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5.0

45 reviews

Excellent

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings
8 servings
Calories
171 kcal
Course
Main Course, Soup, Lunch
Cuisine
African

Okra Stew

Elizabeth Hodge

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This is a West African inspired rendition of an okra and tomato stew, great on its own or served as a sauce over meat or fish. There are some unusual spices here, and I use palm oil. You can get red palm oil, which is not overly refined, in some supermarkets, or you can get sustainably produced oil online. Or just use vegetable oil.

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Ingredients

Servings

1/4 cup red palm oil or vegetable oil
2 onions, minced
4 cloves garlic, minced
2 tablespoons grated fresh ginger
1 to 3 Scotch bonnet or habanero chiles, minced
salt
2 tablespoons tomato paste
A 14.5 ounce can of fire-roasted, diced tomatoes
5 grains of selim pods (optional)
1 quart chicken stock, or other appropriate stock (see above)
1 1/2 pounds okra, cut into discs
1 tablespoon ground cubeb pepper, or regular black pepper

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Instructions

Heat the palm oil in a soup pot over medium heat. It has a low smoke point, so when it smokes, add the onions and stir well. Cook them, stirring often, until soft. Add the garlic, ginger and minced chiles and cook another minute. Salt everything well.
Stir in the tomato paste and cook that for a minute or two, stirring often. Add the diced tomatoes, the grains of Selim, and the stock and stir well. Bring to a simmer and cook uncovered for 15 minutes.
Add the okra and cook another 15 minutes, or until the okra is tender. You want a fairly substantial stew, so only add additional water or stock if everything is getting sticky. Season with salt to taste and add the pepper in at the end. Serve over meat, fish or with rice.

Notes

If you are using frozen okra it will only need about 5 minutes to be ready, not 15.
Remember to match the stock to the dish, so fish stock with fish, vegetable stock if there's no meat, etc.
I like it hot, so I use plenty of Scotch bonnets, which I grow. Store-bought orange habaneros are not as hot, so start with one cut in half. You can fish it out later if you don't want to eat it. Or use a milder chile.
You don't eat the grains of Selim. They are there for seasoning, so either fish them out or tell people not to eat them. They're not poisonous or anything, just, well... chewy.
Once made, this will keep for a week in the fridge.

Nutrition Information

Show Details

Calories 171kcal (9%) Carbohydrates 20g (7%) Protein 6g (12%) Fat 9g (14%) Saturated Fat 4g (20%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Cholesterol 4mg (1%) Sodium 337mg (14%) Potassium 682mg (19%) Fiber 4g (16%) Sugar 9g (18%) Vitamin A 696IU (14%) Vitamin C 28mg (31%) Calcium 95mg (10%) Iron 2mg (11%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 171 kcal

% Daily Value*

Calories	171kcal	9%
Carbohydrates	20g	7%
Protein	6g	12%
Fat	9g	14%
Saturated Fat	4g	20%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	3g	15%
Cholesterol	4mg	1%
Sodium	337mg	14%
Potassium	682mg	15%
Fiber	4g	16%
Sugar	9g	18%
Vitamin A	696IU	14%
Vitamin C	28mg	31%
Calcium	95mg	10%
Iron	2mg	11%