Okra Stew

Okra is easily one of my favourite vegetables… I would even go as far as to say it’s in my top 4, alongside sweet potato, pumpkin, and cauliflower.


Unfortunately though, okra is a winter vegetable, so I only get it a few months of the year. However before the season is over for another year, I wanted to share this fabulous recipe with you all! So if you haven’t tried okra, this is your chance!


I’m going to give you a bit of forewarning though, about something I didn’t realise, about something that almost put me off this fabulous vegetable… Its insides are incredibly slimy. Like a slug. Please do not be put off by this, though, as it cooks away completely, and leaves no funky texture.

What it does leave, however, is a crunchy, flavoursome chunk of goodness. Okra is high in dietary fibre, vitamin C, potassium, and calcium, and studies are even looking into its benefits for those with diabetes. Now combine all that goodness chickpeas, tomatoes, and bulk herbs and spices, and you’ve got yourself a killer dish! Without the killing!


So if you’re looking for something new to add to your repertoire, a new recipe to spice up (yes, the pun was intended!) your week, then this is the recipe for you! Get down to your local farmer’s markets, and grab yourself a bag of this fab vegetable. You won’t regret it.

And as always, let me know your thoughts, if you make it, and tag me in any images! It brings me great joy to see my recipes remade.


Recipe: Okra Stew.
Vegan. Gluten Free. Nut Free. Soy Free.
Serves 3 – 4.

1 onion, diced
3 large garlic cloves, finely chopped
1 capsicum (red or yellow), diced
400g tinned diced tomatoes
1 large carrot, peeled and grated
400g tin chickpeas, rinsed and drained
250g okra, topped and tailed, chopped into 1cm wide chunks
1/2 – 1 tblsp lemon juice, fresh
2 tsp cumin seeds
1 tsp fennel seeds
1/2 tsp yellow mustard powder
1/2 tblsp dried coriander
1/2 tsp cinnamon
1/2 tsp turmeric
Salt + pepper, to taste

Optional serving suggestions:
Fresh coriander
Naan or flat bread
Basmati rice

  1. Drizzle some extra virgin olive oil (or oil of choice) into a frypan and heat on a medium heat. Once hot add the cumin, fennel and mustard powder, dried coriander, cinnamon, salt and pepper, and fry until fragrant. Add the onion and garlic, and cook until the onion is translucent.
  2. Next, add the chopped okra to the pan and coat in the spices. Cook for around 5 or so minutes, before adding the chopped capsicum, grated carrot and chickpeas.
  3. Once the vegetables look cooked through, add the diced tomatoes and lemon juice (start with half a tablespoon, and add more if necessary), and reduce the pan to a simmer. After around 5 minutes, add the turmeric, and season with salt and pepper to taste. Continue simmering until desired consistency is reached, before removing from heat, and serving with whatever options listed above takes your fancy.

Happy eating!

Ash x



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