Tomato Okra Stew

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Tomato Okra Stew

Tomato Okra Stew


  • 1 pound baby okra, wash and trim the top
  • 2 tbsp oil
  • 1 pound stew meat
  • 1 14 oz can diced tomato ( for Gluten-Free check the label)
  • 1 tbsp tomato paste (for Gluten-Free check the label)
  • 1 medium onion, finely chopped
  • 4 garlic cloves, chopped
  • 1 tsp turmeric
  • salt & pepper to taste
  • 1 tsp red pepper flakes (optional)
  • 1/2 tsp cornstarch (optional for thickening)


In a large saucepan heat 2 tablespoon oil. Add the okra and saute until lightly seared, about 2 to 3 minutes. Season with salt and pepper. Set it aside.

Add chopped onion, garlic and stew meat to a heavy skillet. Saute the mixture for about 4-5 minutes. Add tomato paste, can tomatoes, turmeric, red pepper flakes, salt and pepper to the pot and mix the ingredients until thoroughly incorporated. Add 2 cups of water bring it to boil, reduce to medium low, cover and cook for about 2 hours or until meat is tender.

Add okra; cover and simmer for an additional 20-30 minutes or until okra is just tender and  soak up the flavors. Okra should be cooked all the way through but not to the point that it falls apart. It should still hold its shape.

At this point if you like the thickness and consistency of the stew just adjust the seasoning and serve it. But, if you like to thicken the stew and don’t want it too soupy, In a small mixing bowl, dissolve 1 teaspoon cornstarch in 1 tablespoon cold water. Whisk until well blended. Add it to the stew. Cook for one to two minutes more for cornstarch to completely cook the starch and the stew thicken.

This is delicious eaten by itself as a stew, or spooned on top of plain steamed rice.

Nutrition Facts for Okra:  Okra is very low in calories. One half cup of okra has just 25 calories, making is great for people who are looking to lose weight. Okra contains no cholesterol or saturated fat, which are two components that should be avoided when losing weight. The fiber content in okra is high. You can get nine percent of the your daily recommended amount of fiber in one half cup of okra.

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