This is a heart-warming Greek stew made up of velvety okra (also known as ladies’ fingers) in a rich tomato sauce. It goes great with some bulgur wheat or roast potatoes, a big dollop of thick vegan Greek yogurt along with a thick slice of crusty white bread to mop up all the sauce!

Tomato Okra Stew [Vegan]

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Calories

206

Serves

2

Cooking Time

45

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Ingredients

For the Okra Stew

  • 1 1/2 cups okra
  • 1/4 cup wine vinegar
  • 2 tablespoon olive oil
  • 2 garlic cloves
  • 1/4 cup chopped parsley or dried
  • 1/4 cup chopped onion
  • 1/2 cup chopped mushrooms in quarters (optional)
  • 1 tin tomatoes
  • 1 tablespoon tomato paste
  • 3/4 cup water
  • 1-2 tablespoon lemon juice when frying
  • 1/2 teaspoon sugar
  • salt and pepper

Serving Suggestions

  • Crispy roast potatoes
  • Bulgur wheat or couscous
  • Crusty slice of your favourite loaf
  • Hummus
  • Basil for garnish
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Preparation

  1. Rinse the okra and drain.
  2. Cut off the stalks without cutting the pod (otherwise the okra will fall apart when you cook them).
  3. Place the okra in a bowl and pour over the vinegar and make sure all the okra get coated. Leave aside for 15-20 minutes as this will prevent the okra from going slimy.
  4. Heat the oil in a large saucepan, drain the okra from the vinegar and add them to the pan. Toss them in the hot oil and stir frequently to stop them browning. Lower the heat to a simmer if necessary.
  5. Once the have browned only slightly, add the onion and garlic and continue to cook.
  6. Once the garlic and onion have browned, add the chopped tomatoes, tomato paste, parsley, lemon juice, sugar, salt and pepper.
  7. Add the water and bring to the boil. Once the mixture starts to bubble, lower the gas to a simmer and cover the pan.
  8. Cook for around 30 minutes then with the lid off for a further 5 minutes for the sauce to thicken. The bamia will have softened into a lovely thick stew.
  9. Serve with your choice of roast potatoes, couscous or bread roll with a spoonful of your favourite hummus flavour along with some chopped fresh basil to garnish.
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Nutritional Information

Per Serving: Calories: 176 | Carbs: 11 g | Fat: 14 g | Protein: 3 g | Sodium: 115 mg | Sugar: 5 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.