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Stewed Okra & Tomatoes

:  September/October 1991

Your rating: None Average: 5 (1 vote)

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.


Stewed Okra & Tomatoes Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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

Per serving: 51 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 3 g protein; 5 g fiber; 86 mg sodium; 535 mg potassium.

Nutrition Bonus: Vitamin A (122% daily value), Vitamin C (61% dv), Folate (29% dv), Magnesium (19% dv)

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable


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Recipe Categories

Ethnic/Regional
African
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Vegetarian, other
Preparation/ Technique
Braise/Stew
Meal/Course
Dinner

Season
Summer
Fall
Holiday
Kwaanza
Style/Theme
Entertaining, casual
Quick (total 30 min. or less)
Type of Dish
Sauce/Condiment, savory
Side dish, vegetable
Publication
September/October 1991
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