Okra & Tomato Stew - cook for your life- southern- anti cancer recipes- cook for your life
Okra & Tomato Stew
Servings: 4
Prep time: 20

I didn’t like okra for years. Wouldn’t eat it. I found it squishy and slimy with no redeeming features. That was until I ate it at Dye’s Gullah Fixin’s in Hilton Head, South Carolina. I now have the zeal of the converted!

This Okra & Tomato Stew recipe is simple and delicious. It owes as much to Indian cooking as to what I tasted at Dye’s, and it’s really good. The trick is to cook the cut okra over high heat for a couple of minutes to seal them before adding the tomatoes and liquid.

Preparation

  1. Prepare the quick tomato sauce as outlined here.
  2. In a sauté pan with a tight fitting lid, heat olive oil or medium-high heat.  Add onion and ginger and cook until softened.
  3. Add the okra and salt and cook, stirring for 2 - 3 minutes.  Add turmeric and cook for 1 minute more stirring constantly.
  4. Add the tomato sauce and cook for 1 minute, then add ½ cup of water, cover and cook for 5 minutes.  Uncover and cook for 3 minutes or until there is little liquid in left the pan, and the tomato sauce has thickened and coats the okra.

Ingredients:

  • 2 tablespoons olive oil
  • ½ medium onion, chopped
  • 2 inch piece ginger, peeled and julienned
  • 1 pound okra, stemmed and cut into ½-inch pieces
  • 1 teaspoon salt, or to taste
  • 1 teaspoon turmeric
  • ½ cup water
  • Freshly ground black pepper

For the Quick Tomato Sauce

    • 2 tablespoons olive oil
    • 1 1/2 pounds ripe plum tomatoes, coarsely chopped (See Ann’s Tips)
    • 1 to 2 cloves garlic, smashed and thinly sliced lengthwise
    • 1 small dried red pepper, seeds removed (optional)
    • 1/2 teaspoon salt or to taste
    • 1 tablespoons freshly grated Parmesan cheese (optional)

Nutritional Information

Calories

206 cals

Fat

14 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

10 g

Carbohydrates

19 g

Sugar

7 g

Fiber

7 g

Protein

4 g

Sodium

816 mg

*per serving

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Ann's Tips and Tricks

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 you can find.

 


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