Stewed Okra & Tomatoes

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From: EatingWell Magazine September/October 1991

This simple stew highlights two summer stars—tomatoes and okra—in a simple stew. Okra (known as gombo in much of West Africa) does especially well in a hot growing season. In this dish, it appears as both vegetable and thickener, as is typical of many of the continent's okra dishes. Serve it over brown rice.

Ingredients 4 servings

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  • 1 pound fresh okra, trimmed
  • 2 medium ripe tomatoes, chopped, or one 28-ounce can, drained and chopped
  • 1 habanero or 2 jalapeño peppers, pierced with a fork
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste

Preparation

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  1. Place okra, tomatoes and chile(s) in a heavy saucepan. Bring to a boil. Cover and cook over medium heat until the okra is tender, 8 to 13 minutes. Season with salt and pepper.

Nutrition information

  • Serving size: 3/4 cup
  • Per serving: 51 calories; 0 g fat(0 g sat); 5 g fiber; 11 g carbohydrates; 3 g protein; 79 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 1400 IU vitamin A; 43 mg vitamin C; 100 mg calcium; 1 mg iron; 157 mg sodium; 503 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable

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