Okra Stew
User Reviews
5.0
45 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
20 mins
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Total Time
1 hr
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Servings
8 servings
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Calories
171 kcal
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Course
Main Course, Soup, Lunch
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Cuisine
African
Okra Stew
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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
- 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
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% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
45 reviews
Excellent
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