Best 5 Vegetarian Okra Stew Recipes

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**Discover a Flavorful Journey with Vegetarian Okra Stew: A Culinary Symphony of Taste and Health**

Embark on a culinary adventure with our delightful vegetarian okra stew, a symphony of flavors that tantalizes the taste buds and nourishes the body. This wholesome stew showcases the versatility of okra, transforming it into a delectable centerpiece surrounded by a vibrant ensemble of vegetables. With each bite, you'll savor the harmonious blend of tender okra, succulent tomatoes, crisp bell peppers, and a chorus of aromatic spices. This recipe symphony includes variations to cater to diverse dietary preferences, including a vegan version for those embracing a plant-based lifestyle. Whether you're a seasoned vegetarian, a curious omnivore, or simply seeking a healthier alternative, our vegetarian okra stew is an invitation to culinary exploration and joyful nourishment.

Let's cook with our recipes!

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

BEEF AND OKRA STEW



Beef and Okra Stew image

Provided by Kardea Brown

Categories     main-dish

Time 55m

Yield 4 to 6 servings

Number Of Ingredients 12

2/3 cup canola oil
1 pound beef top sirloin, cut into 1-inch cubes
Kosher salt and freshly cracked black pepper
1 beef bouillon cube
1 large white onion, chopped
6 cloves garlic, minced
Two 8-ounce cans tomato sauce
1 cup beef stock, plus more as needed
2 tablespoons tomato paste
1 1/2 tablespoons ground ginger
1 to 2 tablespoons sugar
One 10-ounce package frozen okra

Steps:

  • Heat the oil in a large pot over high heat. Sprinkle the beef with salt and pepper (about 1/2 teaspoon of each). Add the beef to the hot oil along with the beef bouillon, onion and garlic and cook until the beef is seared, about 5 minutes; reduce the heat to medium. Continue to cook, stirring, until the beef is browned, about 3 more minutes. Remove the beef to a plate and set aside.
  • Stir the tomato sauce, beef stock, tomato paste, ginger, sugar, 1 teaspoon freshly cracked pepper and 1 cup water into the pot. Bring to a boil; season with additional salt. Return the beef to the pot and add the okra. Reduce the heat to low and simmer until the okra is tender, 25 to 30 minutes. Add additional stock or water if the stew is too thick; the okra will thicken the stew as it cooks.

VEGETARIAN OKRA STEW



Vegetarian Okra Stew image

When I first came across this recipe a couple of years ago they called it a "gumbo", but it really isn't. The okra plants just popped up in the garden and it reminded me that this fall there will be plenty of okra for dishes like this. A very hearty and healthy meal...

Provided by Wasyetz

Categories     Vegetable

Time 45m

Yield 4-5 serving(s)

Number Of Ingredients 14

1 tablespoon olive oil
3/4 cup onion, chopped
1/2 cup green bell pepper, chopped
1/4 cup celery, chopped
2 garlic cloves, minced
2 (14 ounce) cans stewed tomatoes, undrained
3 cups tomato juice
1 (15 ounce) can red beans, drained and rinsed
1 tablespoon parsley, chopped
1/4 teaspoon oregano
2 bay leaves
hot pepper sauce
1 1/2 cups brown rice, uncooked, use quick cooking
1 (10 ounce) package okra, chopped

Steps:

  • Heat oil in Dutch oven over medium heat.
  • When the oil is hot add the onion, bell pepper, celery, and garlic.
  • Stir and allow to cook for 3 minutes, until vegetables are tender-crisp.
  • Next add the tomatoes, juice, beans, parsley, oregano, bay leaves, and hot pepper sauce to taste.
  • Bring to a boil and then add the rice.
  • Reduce the heat and simmer covered for approximately 15-20 minutes, until the rice becomes tender.
  • Finally add the okra, cover and allow to simmer 5-10 minutes until the okra is cooked. Remove the bay leaves and serve!

Nutrition Facts : Calories 550.1, Fat 6.6, SaturatedFat 1.1, Sodium 982.6, Carbohydrate 108.5, Fiber 15.3, Sugar 19.6, Protein 20.1

VEGETARIAN OKRA STEW



Vegetarian Okra Stew image

http://checkitoutavesta.blogspot.com/2009/02/vegetarian-okra-stew.html -- The final product is a rich and healthy stew that you can keep in the fridge for up to 5 days or freeze it in batches to enjoy later!

Provided by ellie3763

Categories     Low Protein

Time 1h15m

Yield 4 serving(s)

Number Of Ingredients 12

16 ounces frozen baby okra or 16 ounces fresh baby okra
2 tablespoons olive oil
1 large onion, chopped
1 (14 ounce) can diced tomatoes
2 tablespoons tomato paste
2 -3 cups water
2 cloves chopped garlic
1/2 teaspoon ground nutmeg
1/2 teaspoon cumin
1/2 teaspoon allspice
1 teaspoon red hot pepper (optional)
salt and pepper

Steps:

  • Saute the chopped onion and garlic in the olive oil just till soft. Add the tomato paste and saute for another 30 seconds and then add the diced tomatoes and mix well. Season with the nutmeg, cumin, allspice, hot pepper and salt and pepper and stir.
  • Add the water to the mixture, mix and bring to a slight boil. Add the okra, cover your pan and lower the heat to simmer the stew. Let the stew simmer until it has thickened and the okra is nice and soft, continue to mix during the simmering process.
  • Taste the stew before serving to make sure your seasoning is right as the flavors should intensify as the stew reduces. Add more water if your stew is overwhelming or add more spice if it is not to your liking. Serve over rice or just in a bowl with some naan or pita bread.

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

Tips:

  • Choose the right okra: Select young, tender okra pods that are about 3-4 inches long. Avoid okra that is too large or has blemishes.
  • Soak the okra: Soaking the okra in water for 30 minutes before cooking helps to reduce its sliminess.
  • Use a sharp knife: Use a sharp knife to slice the okra into even pieces. This will help them cook evenly.
  • Don't overcook the okra: Okra cooks quickly, so be careful not to overcook it. Overcooked okra becomes slimy and tough.
  • Add acid: Adding a little bit of acid, such as lemon juice or vinegar, to the stew helps to brighten the flavor and balance out the sliminess of the okra.
  • Use a variety of vegetables: Don't be afraid to experiment with different vegetables in your okra stew. Some good options include tomatoes, onions, peppers, carrots, and potatoes.
  • Season to taste: Be sure to season the stew to taste with salt, pepper, and other spices. You can also add a bit of heat with chili peppers or cayenne pepper.

Conclusion:

Okra stew is a delicious and nutritious dish that is easy to make. It is a great way to use up fresh okra and other summer vegetables. The stew can be served over rice, pasta, or couscous. It can also be enjoyed as a soup. Whether you are a vegetarian or not, okra stew is a dish that everyone can enjoy.

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