Stewed Okra & Tomatoes

September/October 1991

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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

Makes: 4 servings, 3/4 cup each

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Total Time:


  • 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


  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.


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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