Heart-Healthy Hearty Okra Stew

Savor the wholesome flavors of our Heart-Healthy Hearty Okra Stew, a vibrant and nutrient-packed dish that’s as comforting as it is good for you. Brimming with tender okra, creamy kidney beans, and aromatic spices like cumin, coriander, and smoked paprika, this low-sodium stew is simmered to perfection in a rich tomato and vegetable broth base. Fresh lemon juice and parsley add a bright, refreshing finish, while a quick sauté of the okra helps minimize its natural sliminess. With just 15 minutes of prep time and a one-pot simplicity that makes cleanup a breeze, this hearty stew is an ideal choice for a nourishing weeknight dinner. Perfect for vegans, vegetarians, or anyone craving a satisfying and heart-smart meal, it pairs beautifully with crusty bread or brown rice for a complete, wholesome experience.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 medium red bell pepper, diced
• 400 grams okra, fresh or frozen, cut into slices
• 400 grams canned diced tomatoes (no-salt-added)
• 4 cups vegetable broth, low sodium
• 400 grams canned kidney beans, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon black pepper
• 1 bay leaf
• 0.25 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 0 salt, to taste

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and diced red bell pepper and cook for another 2 minutes until the pepper begins to soften.

Step 4

Add the sliced okra to the pot and cook for 5 minutes, stirring occasionally, to reduce its sliminess.

Step 5

Pour in the canned diced tomatoes and vegetable broth, and bring the mixture to a gentle simmer.

Step 6

Add the drained kidney beans, ground cumin, ground coriander, smoked paprika, black pepper, and bay leaf. Stir well to combine.

Step 7

Cover the pot and let the stew simmer over low heat for 30 to 35 minutes, stirring occasionally, until the okra is tender.

Step 8

Remove the bay leaf and stir in the chopped parsley and lemon juice. Season with salt to taste.

Step 9

Serve the stew hot, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(2524.2g)

Amount per serving	% Daily Value*
Calories	1010.7

Total Fat 33.2g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1490.2mg	0%
Total Carbohydrate 150.4g	0%
Dietary Fiber 44.9g	0%
Total Sugars 34.7g
Protein 38.5g	0%

Vitamin D 0IU	0%
Calcium 795.2mg	0%
Iron 18.4mg	0%
Potassium 4432.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.3%

Protein: 14.6%

Carbs: 57.1%