Okra Stew
User Reviews
5
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Prep Time
20 mins
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Cook Time
40 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
Description
The recipe begins by heating red palm oil until it reaches smoking point before adding minced onions, which soften and release sweetness. Garlic, fresh ginger, and Scotch bonnet or habanero chiles provide pungency and heat, creating a fragrant base with well-layered seasoning.
Tomato paste and fire-roasted diced tomatoes build a robust, tangy foundation, which is enriched by chicken or vegetable stock. Grains of Selim are added optionally to introduce a subtle woody note; these pods are not eaten but used for seasoning.
Adding cut okra later allows it to cook until tender without becoming slimy or overcooked. Ground cubeb or black pepper finishes the stew with a slight peppery kick. The dish’s texture is substantial yet stew-like, balanced between the soft okra and aromatic broth.
Okra Stew pairs well with staples such as rice or as an accompaniment to meat or fish dishes. It holds heat well and can be stored refrigerated for up to a week. Use frozen okra if fresh is unavailable, cooking it for a shorter time. Adjust chile quantity based on heat preference and remove grains of Selim before serving to avoid chewing them.
Ingredients
- 1/4 cup Red Palm Oil or vegetable oil
- 2 onion minced
- 4 cloves garlic minced
- 2 tablespoons ginger grated fresh
- 1 to 3 Scotch bonnet chile minced, or habanero chile
- salt
- 2 tablespoons tomato paste
- A 14.5 ounce fire-roasted diced tomatoes canned
- 5 grains of selim optional, pods
- 1 quart chicken stock or other appropriate stock (see above
- 1 1/2 pounds okra cut into discs
- 1 tablespoon cubeb pepper or regular black pepper, ground
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 using frozen okra, reduce cooking time to about 5 minutes to prevent overcooking.
- Match the stock type to the dish's protein base—fish stock for fish dishes, vegetable stock if meat is omitted.
- Adjust the number of Scotch bonnet or habanero chiles per heat preference; remove whole chiles after cooking if desired.
- Grains of Selim add flavor but are not eaten; remove or inform diners not to consume them.
- The stew keeps for up to one week refrigerated, allowing flavors to deepen over time.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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