Best 5 Mediterranean Okra And Tomato Stew Recipes

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Embark on a culinary journey to the sun-soaked lands of the Mediterranean with our enticing Okra and Tomato Stew, a delectable vegetarian dish brimming with vibrant flavors and textures. This hearty stew is a symphony of fresh okra, succulent tomatoes, aromatic herbs, and a medley of spices, simmered to perfection in a rich tomato-based broth. Alongside this delightful main course, we present a tempting array of complementary recipes that will elevate your Mediterranean feast. Delight in the tangy zest of our Lemon-Tahini Dressing, the creamy smoothness of our Tzatziki Sauce, and the refreshing crunch of our Mediterranean Chopped Salad. Indulge in the sweet and savory notes of our Baklava, a traditional dessert that adds a touch of elegance to your meal. Each recipe is carefully crafted to capture the essence of Mediterranean cuisine, using fresh, wholesome ingredients that highlight the region's culinary heritage.

**Okra and Tomato Stew Recipe:**
- Preparation Time: 15 minutes
- Cooking Time: 30 minutes
- Serves: 4-6

**Mediterranean Chopped Salad Recipe:**
- Preparation Time: 10 minutes
- Cooking Time: 0 minutes
- Serves: 4-6

**Lemon-Tahini Dressing Recipe:**
- Preparation Time: 5 minutes
- Cooking Time: 0 minutes
- Serves: 4-6

**Tzatziki Sauce Recipe:**
- Preparation Time: 10 minutes
- Cooking Time: 0 minutes
- Serves: 4-6

**Baklava Recipe:**
- Preparation Time: 30 minutes
- Cooking Time: 45 minutes
- Serves: 8-10

Get ready to tantalize your taste buds and immerse yourself in the vibrant flavors of the Mediterranean with this delectable collection of recipes. From the hearty main course to the refreshing accompaniments and the sweet indulgence of dessert, this culinary journey will leave you craving for more.

Check out the recipes below so you can choose the best recipe for yourself!

OKRA STEW



Okra Stew image

This Okra Stew is a hearty Lebanese style recipe with robust flavors of stewed tomatoes, cilantro, garlic and sauteed onions - the whole family will enjoy!

Provided by Yumna Jawad

Categories     Main Course

Time 40m

Number Of Ingredients 11

1 pound beef tips
3 tablespoons olive oil (divided)
3 garlic cloves (minced)
¼ cup fresh cilantro (chopped)
1 small onion (finely chopped)
2 14-ounce packages frozen baby okra
1 teaspoon 7 Spice
1 teaspoon salt
½ teaspoon black pepper
4 ounces tomato paste
4 vine-riped tomatoes (chopped)

Steps:

  • In a heavy bottomed saute pan over medium-high heat, heat 1 tablespoon olive oil, add the beef and cook for 4-5 minutes without touching. Flip over and cook for an additional 4-5 minutes. Set the beef aside
  • In the same pan, add the remaining olive oil along with the garlic, cilantro and onions and cook until soft and fragrant, about 2 minutes.
  • Add the frozen okra, salt, pepper and 7 Spice to the garlic cilantro mixture and stir well, coating the okra with the mixture and breaking up the frozen okra. Cook the okra, stirring occasionally until the okra is fully cooked, about 10 minutes.
  • Add the tomato paste, fresh cut tomatoes and 4 cups of water to the pan. Then return the beef tips, and mix to incorporate everything together. Lower heat to low and simmer covered for 15 minutes until sauce thickens.
  • Serve over traditional Arabic rice pilaf and sprinkle fresh cilantro for garnish.

Nutrition Facts : ServingSize 1 g, Calories 311 kcal, Carbohydrate 13 g, Protein 15 g, Fat 22 g, SaturatedFat 6 g, Cholesterol 53 mg, Sodium 208 mg, Fiber 3 g, Sugar 5 g

MEDITERRANEAN OKRA AND TOMATO STEW



Mediterranean Okra and Tomato Stew image

Until lately, I hadn't been a fan of okra. But then I learned how cooks in the eastern and southern Mediterranean treat this popular vegetable: they cook it whole, after tossing it with salt and vinegar and marinating it for an hour to make it less, well, slimy. Some regional cooks dry okra in the sun after salting it.Okra is low in calories, very high in dietary fiber, and a great source of vitamin A, vitamin C, B vitamins and the phytonutrients glutathione, xanthin, lutein and beta carotene. For the best texture and flavor, buy the smallest pods you can find. Okra is stewed with tomatoes and onions throughout the Middle East and in Greece, where the vegetable goes by its Arabic name, bamyeh or bamyies. Traditionally, the stews are made with about three times as much olive oil as I use here.

Provided by Martha Rose Shulman

Categories     dinner, weekday, appetizer

Time 2h15m

Yield Serves four as a main dish with rice, six as a side

Number Of Ingredients 13

2 pounds small okra
Salt
1 cup red wine vinegar
1/4 cup extra virgin olive oil
2 medium onions, cut in half lengthwise then sliced thin across the grain
3 to 4 garlic cloves to taste, minced
1 pound tomatoes, preferably plum tomatoes, seeded and grated, or else peeled, seeded and chopped; or 1 14-ounce can, with juice
Freshly ground pepper
1 tablespoon tomato paste diluted in 1/2 cup water
1 teaspoon ground allspice
1 teaspoon sugar
2 to 4 tablespoons fresh lemon juice, to taste
1/4 cup finely chopped parsley

Steps:

  • Trim the stems off the okra, and place in a large bowl. Salt generously, douse with the vinegar and let sit for 30 minutes to an hour. Drain the okra, and rinse thoroughly.
  • Heat the olive oil over medium heat in a large, lidded skillet or casserole. Add the onions. Cook, stirring, until tender, about five minutes. Add the okra, and cook, stirring, for about three minutes until the edges begin to color. Add the garlic, stir together for about half a minute until fragrant. Stir in the tomatoes. Bring to a simmer, and cook, stirring often, until the tomatoes have cooked down a bit and smell fragrant, about 10 minutes. Add salt and pepper to taste.
  • Stir in the dissolved tomato paste, allspice and sugar. Add water if necessary to just cover the okra. Bring to a simmer, cover and reduce the heat to low. Simmer 45 minutes until the okra is very tender. Add the parsley and lemon juice, and simmer another five minutes. Taste and adjust salt. Remove from the heat, and serve hot, warm or at room temperature.

Nutrition Facts : @context http, Calories 268, UnsaturatedFat 12 grams, Carbohydrate 32 grams, Fat 14 grams, Fiber 10 grams, Protein 7 grams, SaturatedFat 2 grams, Sodium 1145 milligrams, Sugar 11 grams

MEDITERRANEAN-STYLE OKRA RECIPE



Mediterranean-Style Okra Recipe image

Okra and tomatoes prepared Mediterranean-style with onions, garlic, hot peppers, warm spices and a splash of lime juice. This quick-cooked vegan okra stew is the perfect combination of savory, tangy, and just a little bit spicy. You can use 1 or 2 jalapenos, depending on how spicy you like your food. And if you need it a little more tangy, add more lime juice!

Provided by Suzy Karadsheh

Categories     Entree

Number Of Ingredients 13

Extra virgin olive oil
1 small onion (chopped (1 cup chopped onion))
4 garlic cloves (minced)
2 small green chiles such as jalapeno (chopped)
1 lb frozen or fresh cut okra (sliced into rounds (or small whole okra, trimmed) )
Salt and pepper
1 tsp ground allspice
½ tsp coriander
½ tsp paprika
1 ½ cup crushed tomatoes
½ cup water
1 tomato (sliced into rounds)
Juice of ½ lime (more to your liking)

Steps:

  • Heat the olive oil in a large skillet (or pan with a lid) over medium-high until shimmering but not smoking. Lower the heat to medium and add the onions, garlic and chopped jalapeno peppers. Cook for 4 to 5 minutes stirring regularly (do not let the garlic burn, if needed adjust heat).
  • Add the okra and sautee for 5 to 7 minutes over medium-high heat.
  • Season with kosher salt, black pepper and spices. Toss to coat.
  • Add the crushed tomatoes and water. Stir to combine. Add the tomato slices on top. Bring to a boil, then turn the heat to low and cover most of the way (leave a little opening at the top). Let the okra simmer on low heat for 20 to 25 minutes or until the okra has softened. Uncover and add juice of ½ lime (more to your liking).
  • Remove from heat and serve over rice or with warm pita bread.

Nutrition Facts : Calories 111.8 kcal, Sugar 6.8 g, Sodium 132.3 mg, Fat 4.2 g, SaturatedFat 0.6 g, Carbohydrate 18.3 g, Fiber 6.2 g, Protein 4.3 g, ServingSize 1 serving

OKRA, ONION AND TOMATO STEW



Okra, Onion and Tomato Stew image

Provided by Food Network

Categories     side-dish

Time 1h

Yield 4 to 6 servings

Number Of Ingredients 12

1/4 cup olive oil, plus 2 tablespoons
1 pound okra, tops and tails trimmed
Salt and pepper, to taste
2 1/2 cups onion, julienned
3 cloves garlic, sliced
12/ teaspoon Greek oregano (dry)
1/4 teaspoon Aleppo (dried, lightly salted, crushed turkish chiles)
2 cups canned whole tomatoes (crushed with juice)
1 cup Herb Tea (see recipe)
1/8 cup Kalamata olives, sliced
1/8 cup parsley, chopped
1 tablespoon extra virgin olive oil

Steps:

  • In a large saucepan heat 1 tablespoon olive oil. Add 1/2 the okra and saute until lightly seared, about 2 to 3 minutes. Season with salt and pepper. Reserve. Reheat pan, add 1 tablespoon olive oil and repeat with remaining okra. Reserve. In a heavy gauge saucepan heat remaining 1/4 cup olive oil and add onions. Season with a pinch of salt and cook until soft and translucent, about 8 to 10 minutes. Stir in garlic. Turn heat to medium and cook onions until lightly caramelized, about 2 more minutes. Add dry oregano and Aleppo, stir and cook for 1 minute. Add tomatoes, lower heat and cook for 5 to 6 minutes. Add seared okra and stir to combine. Add Herb Tea. Simmer on low heat for 15 to 20 minutes. When okra is slightly tender, fold in olives, parsley and olive oil. Adjust seasoning and serve.

SLOW COOKER MEDITERRANEAN STEW



Slow Cooker Mediterranean Stew image

A nice hearty stew that is wicked easy.

Provided by BROMFIELD

Categories     Soups, Stews and Chili Recipes     Stews

Time 10h30m

Yield 10

Number Of Ingredients 16

1 butternut squash - peeled, seeded, and cubed
2 cups cubed eggplant, with peel
2 cups cubed zucchini
1 (10 ounce) package frozen okra, thawed
1 (8 ounce) can tomato sauce
1 cup chopped onion
1 ripe tomato, chopped
1 carrot, sliced thin
½ cup vegetable broth
⅓ cup raisins
1 clove garlic, chopped
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon crushed red pepper
¼ teaspoon ground cinnamon
¼ teaspoon paprika

Steps:

  • In a slow cooker, combine butternut squash, eggplant, zucchini, okra, tomato sauce, onion, tomato, carrot, broth, raisins, and garlic. Season with cumin, turmeric, red pepper, cinnamon, and paprika.
  • Cover, and cook on Low for 8 to 10 hours, or until vegetables are tender.

Nutrition Facts : Calories 121.9 calories, Carbohydrate 30.5 g, Fat 0.5 g, Fiber 7.8 g, Protein 3.4 g, SaturatedFat 0.1 g, Sodium 156.8 mg, Sugar 7.7 g

Tips:

  • Choose fresh, tender okra. Look for pods that are bright green and free of blemishes. Avoid pods that are brown or have soft spots.
  • Trim the okra pods before cooking. Cut off the stem end and the pointed tip of each pod. You can also peel the okra pods if desired, but this is not necessary.
  • Cook the okra in a hot pan. This will help to prevent the okra from becoming slimy.
  • Add the tomatoes and other vegetables to the pan and cook until softened. You can also add other vegetables to the stew, such as zucchini, eggplant, or bell peppers.
  • Season the stew with salt, pepper, and other spices. You can also add a bit of lemon juice or vinegar to brighten the flavors.
  • Serve the stew hot or cold. Mediterranean okra and tomato stew is a delicious and versatile dish that can be enjoyed as a main course or a side dish.

Conclusion:

Mediterranean okra and tomato stew is a healthy, flavorful, and easy-to-make dish that is perfect for a summer meal. The okra is cooked in a flavorful tomato sauce with other vegetables, and the stew is seasoned with spices and herbs. The stew can be served hot or cold, and it is a great way to enjoy the fresh flavors of summer vegetables.

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