Health meal, low carbs meals, keto meal

Okra stew is a delicious and nutritious dish that combines fresh vegetables and spices for a hearty and satisfying meal. This recipe is perfect for those who enjoy the unique texture and taste of okra, complemented by the flavors of tomato, spinach, and a variety of spices. It’s a great option for a healthy, vegetarian meal that can be enjoyed any time of the year.


Main Ingredients

  • ⅓ cup olive oil
  • 1 large onion, chopped
  • 6 medium carrots, sliced
  • 2 pounds okra, trimmed and cut into bite-sized pieces
  • 6 ounces tomato paste
  • 1 pound fresh spinach, roughly chopped
  • 3 garlic cloves, chopped
  • 2 tablespoons vegetable bouillon paste
  • 1 teaspoon salt
  • 4 cups water
  • ¼ cup fresh parsley, chopped
  • 1 tablespoon allspice
  • ½ teaspoon black pepper
  • 1 tablespoon cayenne pepper


Step 1: Prepare the Ingredients

  1. Chop and Slice: Chop the onion, slice the carrots, trim and cut the okra, and roughly chop the spinach and parsley.
  2. Mince the Garlic: Chop the garlic cloves.

Step 2: Sauté the Vegetables

  1. Heat Oil: In a large pot or Dutch oven, heat the olive oil over medium heat.
  2. Cook Onion and Carrots: Add the chopped onion and sliced carrots. Sauté until the onions are translucent and the carrots are slightly tender, about 5-7 minutes.
  3. Add Garlic: Stir in the chopped garlic and cook for an additional 1-2 minutes until fragrant.

Step 3: Add Okra and Tomato Paste

  1. Add Okra: Add the okra to the pot and cook for about 5 minutes, stirring occasionally.
  2. Stir in Tomato Paste: Add the tomato paste and stir to coat the vegetables evenly.

Step 4: Add Spinach and Seasonings

  1. Add Spinach: Stir in the fresh spinach and cook until wilted.
  2. Add Seasonings: Add the vegetable bouillon paste, salt, allspice, black pepper, and cayenne pepper. Mix well to combine.

Step 5: Simmer the Stew

  1. Add Water: Pour in the 4 cups of water and stir to combine.
  2. Bring to a Boil: Increase the heat to high and bring the stew to a boil.
  3. Simmer: Reduce the heat to low, cover, and let it simmer for about 30-35 minutes, or until the vegetables are tender and the flavors have melded together.

Step 6: Finish and Serve

  1. Add Parsley: Stir in the chopped fresh parsley.
  2. Taste and Adjust: Taste the stew and adjust the seasoning if necessary, adding more salt, pepper, or spices to your preference.
  3. Serve Hot: Ladle the stew into bowls and serve hot.

Cooking Notes and Variations

Tips for Success

  • Use Fresh Okra: Fresh okra works best for this recipe, but you can also use frozen okra if fresh is not available.
  • Adjust Spice Level: If you prefer a milder stew, reduce the amount of cayenne pepper.


  • Add Protein: For a non-vegetarian version, you can add cooked chicken, beef, or lamb to the stew.
  • Different Vegetables: Feel free to add other vegetables such as bell peppers, zucchini, or potatoes to the stew.
  • Thicker Stew: If you prefer a thicker stew, you can add a slurry of cornstarch and water towards the end of cooking.

Frequently Asked Questions (FAQs)

1. Can I use frozen okra for this recipe?

Yes, you can use frozen okra if fresh okra is not available. Just make sure to thaw and drain it before adding it to the stew.

2. How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.

3. Can I make this stew in advance?

Yes, this stew can be made in advance and the flavors will develop even more as it sits. Reheat it on the stove over low heat until warmed through.

4. What can I serve with okra stew?

This stew pairs well with rice, quinoa, or a slice of crusty bread. You can also serve it with a side salad for a complete meal.

5. Is this recipe suitable for freezing?

Yes, you can freeze this stew. Let it cool completely, then transfer to a freezer-safe container and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.

This Okra Stew is a flavorful and hearty dish that is perfect for any meal. With its rich blend of vegetables and spices, it’s sure to become a favorite in your recipe collection. Whether you’re looking for a healthy vegetarian option or just a comforting bowl of stew, this recipe is a great choice. Enjoy!

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