RSSStewed Okra & Tomatoes
From EatingWell: September/October 1991 — Subscribe Now!
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.
4 servings, 3/4 cup each
Active Time: 20 minutes
Total Time: 20 minutes
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | View Complete 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
Preparation
- 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; 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)
1/2 Carbohydrate Serving
Exchanges: 2 vegetable
Recipe Categories
- Health & Diet Considerations
- Diabetes appropriate
- High fiber
- Healthy weight
- Heart healthy
- Low sodium
- Low saturated fat
- Low cholesterol
- Low carbohydrate
- Low calorie
- Ethnic/Regional
- African
- Type of Dish
- Side dish, vegetable
- Sauce/Condiment, savory
- Style/Theme
- Quick (total 30 min. or less)
- Entertaining, casual
- Holiday
- Kwaanza
- Publication
- September/October 1991
- Meal/Course
- Dinner
- Main Ingredient
- Vegetarian, other
- Servings
- 4
- Total Time
- 30 minutes or less
- Ease of Preparation
- Easy
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