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Okra & Tomato Stew

Name: Okra & Tomato Stew
Prep time: 20

4.6

4.6 out of 5 stars (based on 11 reviews)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

16 ingredients

This Indian-inspired Okra & Tomato Stew recipe is simple and delicious. The trick is to saute the okra over high heat for a few minutes before adding the tomatoes and liquid.

Ingredients

2 cups Quick Tomato Sauce (see ingredients below)
2 tablespoons olive oil
½ medium onion, chopped
1 (2-inch) piece fresh ginger, peeled and cut into thin strips
1 pound okra, stemmed and cut into ½-inch pieces (see Chef Tips)
1 teaspoon salt, or to taste
1 teaspoon turmeric
½ cup water
Black pepper, to taste

For the Quick Tomato Sauce

2 tablespoons olive oil
1 to 2 cloves garlic, smashed and thinly sliced lengthwise
1 small dried red chili pepper, seeds removed (optional)
1½ pounds ripe plum tomatoes (about 6-8), coarsely chopped
¼ – ½ teaspoon brown sugar (if using canned tomatoes)
½ teaspoon salt, or to taste
1 tablespoon freshly grated Parmesan cheese (optional)

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Nutrition Facts

Calories

246 cals

Fat

15 g

Saturated Fat

3 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

10 g

Carbohydrates

27 g

Sugar

12 g

Fiber

9 g

Protein

7 g

Sodium

1119 mg

Directions

Prepare the tomato sauce as outlined here. Set aside.
In a saute pan with a tight-fitting lid, heat the olive oil over medium-high heat. Add onion and ginger and cook until softened.
Add the okra and salt and cook for 3 minutes, stirring occasionally. Add turmeric and cook for 1 more minute, stirring to coat the okra and onion mixture.
Add the tomato sauce, ½ cup of water, then cover and simmer for 5 minutes. Uncover and cook for 3 minutes or until there is little liquid in left the pan, and the sauce has thickened.

Chef Tips

This is a really simple dish, so the ingredients have to be good. Be sure to buy small, fresh, green okra pods that are as crisp and unblemished as possible.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Okra & Tomato Stew