Okra & Tomato Stew - cook for your life- southern- anti cancer recipes- cook for your life

Okra & Tomato Stew

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 14 ingredients

This Okra & Tomato Stew recipe is simple and delicious. It owes as much to Indian cooking, and it’s really good. The trick is to cook the cut okra over high heat for a...


  • 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
  • Black pepper, freshly ground

For the Quick Tomato Sauce

    • 2 tablespoons olive oil
    • 1 1/2 pounds ripe plum tomatoes, coarsely chopped (See Chef 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 parmesan cheese, freshly grated (optional)

Nutrition Facts


221 cals


15 g

Saturated Fat

3 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

10 g


21 g


8 g


7 g


5 g


864 mg


  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.

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

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, 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.

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