For many healthy food fanatics, okra is one of the many all-time favorite comfort foods. The crunchy skin texture and the gooey inner lining melting in your mouth – here warmed up in the zesty company of tomatoes and herbs – make for a happy, vegan-friendly side-dish on a cold and gloomy day.

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  • Preparation Time

    20 minutes

  • Cooking Time

    30 minutes

  • Difficulty Rating

    2

  • Serves

    8

Total Shares 0

Ingredients

  1. 1 Tbsp. / 15 ml olive oil
  2. 4 cloves garlic, minced
  3. 1 onion, chopped
  4. 3 cups / 540 gm tomatoes, chopped
  5. 1 lb. / 450 gm fresh okra, cut in half crosswise
  6. 1 cup / 130 gm carrots, sliced
  7. 4 cups / 960 ml water
  8. 1 tsp. / 1½ gm dried basil
  9. ½ tsp. / 1¼ gm ground pepper
  10. ½ tsp. / 2 gm dried oregano
  11. ¼ tsp. / 1½ sea salt

Directions

  1. In a large skillet, heat the olive oil over medium high heat.
  2. Stir in the garlic, onion, and tomatoes.
  3. Cover with a heavy lid; cook for 5 minutes before adding in the okra, carrots, water, salt, and spices.
  4. Reduce the heat to medium- low, cover the pot, and simmer for about 25 minutes.

Serve with your favorite quinoa or rice pilaf (½ cup / 100 gm cooked = 1 carb serving).

Serving Size: 1 cup

Exchanges per Serving: ¾ Carb, 0 Protein, 0 Fat

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Comments 15

  2. Adian

    I will have my chef cook it ??? I will have him add to this recipe tofu, and I will ask for him to add smoked ham for this time. Next I will have him change meat/seafood options. Vegans might which to add mushrooms.

  3. Gokcenlostweight

    This is a very tasty recipie, the spices in it are well balanced. I would normally add in potatoes as well but to keep the carbs down this version is also good. I always put lemon in when I cook okra like this, it gives the dish a very nice sweet taste. It works wonders in this recipie too. Just make sure it only changes the taste a little rather than make it too lemony – bit less than half a lemon would do.

  7. pschuz

    If I want to exchange this recipe and did not have the only option for exchange listed on my food choices how do i know what to use for replacement. I do not see any guideline for carbs/proteins/etc. listed with this recipe. Is this a vegetable of my choice? It would be helpful to include such recipes as a choice for another day during the same week as I would never prepare only 1 serving for this type of recipe. That also applies to all such recipes that require some preparation time and also the info if the recipe can be frozen for a later time.

  9. Deb39

    I just joined and I’m thinking your company is based south of the equator!
    Right now, here in the sunny Okanagan of BC, we’ve enjoying temperatures between 30 – 36*C. The Smokin-hot turkey stew and this recipe don’t sound particularly appealing in this weather. Can you provide more “summertime” based recipes for us in the Northern Hemi?

  13. Raiin

    Okra, known in many English-speaking countries as lady’s fingers, bhindi or gumbo, is a flowering plant in the mallow family. It is valued for its edible green seed pods.
    Okra is vegetable whose texture varies dramatically depending on how it’s cooked. If you like it gooey and glutinous, add it to an African-style stew; if you prefer it in whole chunks, try it in a classic American gumbo. widely used in Indian, Middle Eastern, Caribbean and southern US cookery.

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