Mediterranean Diet Hearty Okra Stew

Dive into the comforting warmth of this Mediterranean Diet Hearty Okra Stew, a wholesome one-pot meal brimming with vibrant flavors and nourishing ingredients. Perfect for plant-based enthusiasts or those following a heart-healthy Mediterranean lifestyle, this stew combines tender okra, protein-rich chickpeas, and a medley of aromatic spices like cumin, coriander, and smoked paprika. Simmered in a savory blend of vegetable broth and ripe tomatoes, every bite bursts with depth and zest, elevated by a final touch of fresh parsley and a squeeze of lemon juice for brightness. Ready in under an hour, this hearty stew is easy to prepare and pairs beautifully with crusty whole-grain bread, making it an ideal dish for weeknight dinners or meal prepping.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 4 garlic cloves, minced
• 1 large red bell pepper, diced
• 2 medium carrot, sliced
• 500 grams okra, cut into 1-inch pieces
• 400 grams canned diced tomatoes
• 750 milliliters vegetable broth
• 1 can (400 grams) chickpeas, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon freshly ground black pepper
• 2 tablespoons fresh parsley, chopped
• 0.5 lemon, juiced

Directions

Step 1

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

Step 2

Add the chopped onion to the pot and sauté for 5 minutes until translucent.

Step 3

Stir in the minced garlic, diced red bell pepper, and sliced carrot. Cook for another 5 minutes until the vegetables have softened.

Step 4

Add the okra to the pot, stirring to combine.

Step 5

Pour in the canned diced tomatoes and vegetable broth.

Step 6

Rinse the chickpeas and add them to the stew, then stir in the ground cumin, coriander, smoked paprika, bay leaf, salt, and pepper.

Step 7

Bring the stew to a boil, then reduce the heat to low and let it simmer for 30 minutes, allowing all flavors to meld together.

Step 8

Remove the bay leaf and discard.

Step 9

Stir in the chopped parsley and lemon juice just before serving to brighten the flavors.

Step 10

Serve the stew hot, preferably with a side of crusty whole wheat or multigrain bread.

Nutrition Facts

Serving size	(2523.7g)

Amount per serving	% Daily Value*
Calories	1722.6

Total Fat 60.2g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 8.3g
Cholesterol 8mg	0%
Sodium 6533.3mg	0%
Total Carbohydrate 248.5g	0%
Dietary Fiber 74.2g	0%
Total Sugars 67.6g
Protein 68.2g	0%

Vitamin D 0IU	0%
Calcium 996.0mg	0%
Iron 25.3mg	0%
Potassium 5916.1mg	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: 30.0%

Protein: 15.1%

Carbs: 55.0%