Low Sodium Hearty Okra Stew

Packed with wholesome vegetables and rich, earthy spices, this Low Sodium Hearty Okra Stew is a nutritious and flavorful one-pot wonder perfect for cozy weeknight meals. Featuring fresh okra, tender carrots, and a medley of aromatic ingredients like garlic, cumin, and thyme, this stew is slow-simmered in a low-sodium vegetable broth with no-salt-added diced tomatoes. The result is a vibrant, comforting dish that’s brimming with taste while being heart-healthy. Ready in about an hour and loaded with fiber and plant-based goodness, this satisfying recipe is perfect for those looking to cut down on sodium without sacrificing bold flavors. Serve it piping hot, optionally garnished with a pinch of flaky sea salt, and enjoy the rustic charm of this easy, guilt-free meal.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 1 bell pepper, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 400 grams fresh okra, cut into 1/2-inch slices
• 800 grams canned diced tomatoes, no salt added
• 4 cups low sodium vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• 0.5 teaspoon ground black pepper
• 1 bay leaf
• 3 fresh thyme sprigs
• 0 flaky sea salt, optional, for serving

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the diced onion, bell pepper, carrots, and celery. Cook until the vegetables begin to soften, about 5-7 minutes, stirring occasionally.

Step 2

Add the minced garlic and sliced okra to the pot, and cook for another 3 minutes while stirring continuously to prevent burning.

Step 3

Stir in the diced tomatoes, vegetable broth, ground cumin, paprika, ground coriander, and ground black pepper. Mix well to combine the ingredients.

Step 4

Place the bay leaf and thyme sprigs into the pot. Bring the stew to a gentle boil over medium-high heat.

Step 5

Once boiling, reduce the heat to low, cover the pot, and let the stew simmer for about 30 minutes until the vegetables are tender.

Step 6

Remove the bay leaf and thyme sprigs before serving.

Step 7

Taste the stew and adjust seasoning if necessary. Serve hot, potentially with a sprinkle of optional flaky sea salt if desired for taste.

Nutrition Facts

Serving size	(2878.4g)

Amount per serving	% Daily Value*
Calories	867.3

Total Fat 33.4g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1387.6mg	0%
Total Carbohydrate 135.8g	0%
Dietary Fiber 41.5g	0%
Total Sugars 60.2g
Protein 28.2g	0%

Vitamin D 0IU	0%
Calcium 788.1mg	0%
Iron 13.7mg	0%
Potassium 5833.9mg	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: 31.4%

Protein: 11.8%

Carbs: 56.8%