Vegetarian Okra Stew Recipe

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Vegetarian Okra Stew
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Ingredients:

Directions:

  1. Saute the chopped onion and garlic in the olive oil just till soft. Add the tomato paste and saute for another 30 seconds and then add the diced tomatoes and mix well. Season with the nutmeg, cumin, allspice, hot pepper and salt and pepper and stir.
  2. Add the water to the mixture, mix and bring to a slight boil. Add the okra, cover your pan and lower the heat to simmer the stew. Let the stew simmer until it has thickened and the okra is nice and soft, continue to mix during the simmering process.
  3. Taste the stew before serving to make sure your seasoning is right as the flavors should intensify as the stew reduces. Add more water if your stew is overwhelming or add more spice if it is not to your liking. Serve over rice or just in a bowl with some naan or pita bread.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 124.26 Kcal (520 kJ)
Calories from fat 64.74 Kcal
% Daily Value*
Total Fat 7.19g 11%
Sodium 13.89mg 1%
Potassium 407.73mg 9%
Total Carbs 14.08g 5%
Sugars 6.2g 25%
Dietary Fiber 3.59g 14%
Protein 3.21g 6%
Vitamin C 20.6mg 34%
Iron 1.6mg 9%
Calcium 126.2mg 13%
Amount Per 100 g
Calories 38.33 Kcal (160 kJ)
Calories from fat 19.97 Kcal
% Daily Value*
Total Fat 2.22g 11%
Sodium 4.29mg 1%
Potassium 125.78mg 9%
Total Carbs 4.34g 5%
Sugars 1.91g 25%
Dietary Fiber 1.11g 14%
Protein 0.99g 6%
Vitamin C 6.3mg 34%
Iron 0.5mg 9%
Calcium 38.9mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.4
    Points
  • 3
    PointsPlus

Good Points

  • low calorie,
  • low fat,
  • saturated fat free,
  • sodium free,
  • cholesterol free

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