Delicious Vegetarian Okra Stew Recipe for Dinner Tonight

Welcome to the delightful world of vegetarian cooking, where deliciousness meets nourishment. If you are a fan of hearty and flavorful stews, this is a recipe that you absolutely must try.

Today, I would like to introduce you to my take on a classic dish: Vegetarian Okra Stew. This stew is packed with satisfying flavors and textures that will make your taste buds dance with joy. Not only is this dish a delight for your palate, but it is also incredibly nutritious.

Whether you are a vegetarian, vegan or just looking to incorporate more vegetables into your diet, this recipe will not disappoint. With just a handful of simple ingredients and an easy-to-follow method, you can create a wholesome meal that will please both you and your loved ones.

So roll up your sleeves, grab your apron and let’s get ready to cook together!

Why You’ll Love This Recipe

Vegetarian Okra Stew
Vegetarian Okra Stew

Attention foodies! Have you ever tasted a dish that instantly transported you to a warm and inviting place where flavors danced in your mouth? Experience culinary bliss with this vegetarian okra stew recipe that promises to be a keeper. Whether you’re vegan or not, this hearty stew is loaded with nutrients and flavor that will satisfy your hunger and tickle your taste buds.

One of the reasons to love this recipe is the array of spices that come together to create a taste explosion in every bite. The aromatic blend of allspice, cumin, and ground nutmeg add depth and complexity to the stew. Besides, the garlic minced cloves infuse an extraordinary aroma that triggers your senses, and the tomato paste and diced tomatoes create a savory base for the ingredients.

But wait, there’s more! The star ingredient of this dish is none other than – okra! Whether you prefer fresh or frozen okra, it adds to the richness of the stew with its earthy flavor and delicate yet crunchy texture that makes it a unique addition to any recipe. You can opt for baby okra, greek okra, lebanese okra or even persian okra – this versatile vegetable works equally well in any variation.

Plus, for all the health-conscious people out there, okra is packed with nutrients such as vitamin C, antioxidants, potassium, and fiber – all necessary for maintaining good health. And with no beef or animal products involved in this recipe, it’s suitable for vegan diets.

In summary, the blend of spices creates an irresistible taste profile while the okra’s rich flavor adds to its uniqueness. It’s an excellent way to explore new flavors while getting optimal health benefits from plant-based ingredients. I dare say- this is one recipe you don’t want to miss out on!

Ingredient List

 A comforting bowl of okra stew to warm your soul
A comforting bowl of okra stew to warm your soul

Here is a detailed list of all the ingredients you will need to make this delicious vegetarian okra stew recipe:

  • 1 pound fresh or frozen okra
  • 1 large onion, finely chopped
  • 4 cloves garlic, minced
  • 1 small bell pepper, chopped
  • 1 can (14.5 oz) diced tomatoes
  • 1 tablespoon tomato paste
  • 2 tablespoons olive oil
  • 4 cups of water
  • 1/4 cup chopped fresh parsley, for garnish (optional)
  • Salt and black pepper to taste

– 2 teaspoons ground cumin
– 1/2 teaspoon ground nutmeg
– 1/2 teaspoon allspice

Note: You can use fresh or frozen okra for this recipe. If using frozen, thaw before use.

The Recipe How-To

 Who said vegetarian food can’t be hearty? Try this okra stew!
Who said vegetarian food can’t be hearty? Try this okra stew!

Now, let me guide you on how to create this vegetarian okra stew. Follow these simple steps to have a delicious and nutritious meal in no time!


  • 1 pound fresh or frozen okra, sliced
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 can (14 ounces) diced tomatoes
  • 1 small can (6 ounces) tomato paste
  • 4 cups water
  • Spices – 1 teaspoon each of ground cumin and nutmeg, and a pinch of allspice

Step-by-step instructions:

  1. Heat 1 tablespoon of olive oil in a large pot over medium heat.
  2. Add chopped onion and minced garlic to the pot, and cook until they are translucent.
  3. Add sliced okra into the pot, continue to cook for about five minutes, stirring constantly.
  4. Pour the diced tomatoes along with their juices into the pot and mix all ingredients.
  5. In a separate bowl, mix tomato paste with water until smooth. Pour the mixture into the pot containing the vegetables.
  6. Add ground cumin, nutmeg, allspice, salt and black pepper to taste.
  7. Cover the pot and let it simmer for about two hours until the stew becomes fragrant and thickens slightly. Make sure to stir occasionally.


  • Fresh baby okra works best in this recipe.
  • If you prefer more heat or flavor, you can add chili flakes or other spices like paprika while cooking.

Congratulations! Your vegetarian okra stew is now ready to serve!

Enjoy your delicious creation!

Substitutions and Variations

 Get ready for a flavor explosion with every bite of this spicy stew
Get ready for a flavor explosion with every bite of this spicy stew

I know that sometimes it can be difficult to find certain ingredients for a recipe, especially when trying out something new. But no worries, I’ve got you covered. In this section, I’ll provide some substitutions and variations for some of the ingredients in the vegetarian okra stew recipe.

First of all, if you can’t find fresh or frozen okra, you can use canned okra instead. Just make sure to drain them well before using them in the recipe. You can also substitute bamya (a.k.a. Turkish okra), which is slightly smaller than the typical green okra but works just as well.

For those who don’t eat onion or garlic, you can leave them out entirely or use substitutes like shallots or scallions for onion and ginger for garlic. It won’t be exactly the same as with the original ingredients, but it’ll still taste great!

If you want to add a little more spice to your vegetarian okra stew recipe, try experimenting with different spice blends like garam masala or Berbere spice mix. You could also add a little chili powder or cayenne pepper for an extra kick.

If you prefer some variety in your vegetables, consider adding other seasonal vegetables such as zucchini, yellow squash, or eggplant. These vegetables complement the flavors of this dish and bring a nice texture to every spoonful.

Finally, for those who are looking for additional protein to this vegan dish, try adding chickpeas or even tofu to the stew.

Just remember that it’s important that these substitutions and variations are executed according to your preferences and availability of ingredients at your local grocery store.

The substitutions above should help you get started on improvising okra stew into your new favorite meal even without the exact original ingredients. So feel free to experiment a bit and find out what works best for you!

Serving and Pairing

 Can’t decide between okra and stew? Have both with this recipe
Can’t decide between okra and stew? Have both with this recipe

Now that your delicious vegetarian okra stew is ready, it’s time to think about how you’re going to serve it. This hearty stew makes a fantastic main course and can be paired with a wide variety of side dishes to create a complete meal.

One classic pairing for this stew is some fluffy, fragrant rice – just the thing to soak up all of the rich tomato sauce. Brown rice, basmati or jasmine rice would all work well. You could also pair your stew with some crusty bread, perfect for dipping into the sauce.

For some added texture and flavor, try serving your okra stew with a fresh salad on the side. A simple side salad dressed in lemon vinaigrette pairs beautifully with the rich, savory flavors of the stew. Some sliced avocado or roasted sweet potato would also make a great addition.

You could also consider serving this vegan okra stew as part of a buffet-style feast alongside other Middle Eastern-inspired dishes like hummus, baba ghanoush and tabbouleh. Or you can swap out those dishes with others varieties of soup like Bamya Recipe or even an African peanut stew if you want something spicy.

No matter how you choose to serve your vegetarian okra stew, one thing’s for sure: it’s going to taste absolutely divine!

Make-Ahead, Storing and Reheating

 Perfect for a cozy night in, this okra stew is sure to impress
Perfect for a cozy night in, this okra stew is sure to impress

This Vegetarian Okra Stew recipe can be made in advance, making it a great option for meal prepping or serving at gatherings. To store the leftovers, allow the stew to cool down completely before transferring it to an airtight container. Store it in the refrigerator for up to four days.

To reheat the stew, simply warm it up in a pot over medium heat. You may need to add a splash of water to thin out the stew as it heats up. Feel free to adjust the seasoning with additional salt and pepper if necessary.

If you plan on freezing the stew, let it cool completely and then transfer it to a freezer-safe container or ziplock bag. It can be stored in the freezer for up to three months. To thaw, place the stew in the refrigerator overnight, and then reheat it using one of the methods described above.

Pro-tip: If you find that the okra has lost its texture after being reheated, consider adding some fresh okra to the reheated stew for an added crunch.

Tips for Perfect Results

 Even the pickiest eaters will fall in love with this vegetarian dish
Even the pickiest eaters will fall in love with this vegetarian dish

As an experienced vegan chef, I understand that cooking a perfect vegetarian okra stew can be tricky. Here are some tips to help you achieve the perfect texture and flavor of your okra stew.

1. Cook fresh okra separately

If you are using fresh okra in your stew, it is advisable to cook it separately before adding it to the stew. This way, you can prevent the slimy texture that often forms when okra is overcooked.

2. Use frozen okra as a substitute

If you cannot find fresh okra, it is okay to use frozen okra as a substitute. Frozen okra tends to be less slimy and can be added directly to the stew without precooking.

3. Don’t skimp on spices

Spices are essential in this dish because they add an extra depth of flavor to the vegetarian okra stew. Cumin, allspice, and nutmeg are some of the spices that work well in this recipe.

4. Allow flavors to develop

The longer you simmer the stew after adding all the ingredients, the more flavorsome it becomes. Give it at least an hour on low heat before serving.

5. Serve with rice or bread

Vegetarian okra stew goes well with rice or bread, such as pita or naan. Adding either of them will complement the flavors in your dish and make for a satisfying meal.

By following these tips, you can make sure that your vegetarian Okra Stew will come out delicious every time!

Bottom Line

In conclusion, this vegetarian okra stew recipe is a delicious and nutritious addition to any mealtime. The unique blend of spices and ingredients creates a flavorful and satisfying dish that even meat lovers will enjoy. With the ability to make substitutions and variations, this recipe is highly customizable and can be adapted to fit any dietary restrictions or preferences.

Whether you’re looking for a hearty vegan stew, a tasty Middle Eastern inspired dish, or just a comforting bowl of soup on a cold day, this okra stew recipe has got you covered. Not only is it easy to make, but it also stores well and can be made ahead of time for added convenience.

So why not give this recipe a try? With its rich flavors and wholesome ingredients, you won’t be disappointed. Plus, by choosing plant-based recipes like this one, not only are you doing your body a favor, but you’re also helping to reduce your carbon footprint and support sustainable food practices. So go ahead and whip up a batch of this delicious okra stew – your taste buds (and the planet) will thank you!

Vegetarian Okra Stew

Vegetarian Okra Stew Recipe -- The final product is a rich and healthy stew that you can keep in the fridge for up to 5 days or freeze it in batches to enjoy later!
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Prep Time 30 mins
Cook Time 45 mins
Course Main Course
Cuisine Vegetarian
Calories 190.8 kcal


  • 16 ounces frozen baby okra or 16 ounces fresh baby okra
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 (14 ounce) can diced tomatoes
  • 2 tablespoons tomato paste
  • 2 -3 cups water
  • 2 cloves chopped garlic
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon cumin
  • 1/2 teaspoon allspice
  • 1 teaspoon red hot pepper (optional)
  • salt and pepper


  • 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.
  • 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.
  • 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.

Add Your Own Notes


Serving: 415gCalories: 190.8kcalCarbohydrates: 29.9gProtein: 5.7gFat: 7.4gSaturated Fat: 1.1gSodium: 297.2mgFiber: 6.7gSugar: 8g
Keyword < 4 Hours, Easy, Healthy, Low Cholesterol, Low Protein
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