Okra With Tomato Sauce
A flavorful stew combining tender meat, aromatic spices, and tender okra in a rich tomato sauce, perfect for hearty, comforting meals with bold flavors.
Ingredients
- 1 pkg. frozen okra ⓘ
- 1 lb. lamb, goat, or beef ⓘ
- 1 small onion ⓘ
- 4-5 cloves garlic ⓘ
- 1 teaspoon dried basil leaves ⓘ
- 2 teaspoons salt, divided ⓘ
- 1/2 teaspoon black pepper powder ⓘ
- 1/4 teaspoon cinnamon powder
- 1/2 teaspoon cardamom powder ⓘ
- 1 small can tomato sauce ⓘ
- 4 tablespoons corn oil
- 3 cups water ⓘ
Instructions
- Boil the meat with 3 cups of water, whole onion, black pepper, cinnamon, 1 teaspoon of salt, and cardamom for about 45-60 minutes or until the meat is cooked and 2-3 cups of water remain.
- After the meat is done cooking, set aside and keep the remaining water.
- Pour 2 tablespoons of corn oil into a pot and fry the frozen okra over medium heat for 10 minutes.
Tips & Substitutions
For a richer flavor, you can use a combination of lamb and beef. If you prefer, substitute fresh okra for frozen, adjusting cooking time as needed. To enhance the dish, consider adding a pinch of cayenne pepper for heat or using fresh herbs instead of dried. This recipe pairs well with rice or couscous, making it a great addition to your Mediterranean recipes collection.
Serving Suggestions
Serve the okra with tomato sauce over a bed of fluffy rice or alongside warm pita bread for a hearty meal. It pairs beautifully with Dolmitas (Stuffed Grape Leaves) or a fresh salad for a complete Mediterranean-inspired feast. For an extra touch, garnish with chopped fresh herbs like parsley or cilantro before serving.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently on the stove over low heat, adding a splash of water if needed to maintain moisture. Alternatively, you can microwave portions in a covered dish until heated through, stirring occasionally.
Nutrition & Diet Analysis (per serving)
Each serving of Okra With Tomato Sauce contains roughly 594 calories, with 28g protein, 51g carbohydrates, and 35g fat. It is an excellent source of protein (56% of the Daily Value), dietary fiber (50% of the Daily Value), and iron (42% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 2074mg per serving (90% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh okra instead of frozen?
Yes, you can use fresh okra! Just wash and slice it before frying. Fresh okra may require slightly less cooking time, so keep an eye on it to avoid overcooking.
What type of meat is best for this recipe?
Lamb is traditionally used for its flavor, but goat or beef are excellent alternatives. Choose cuts that are suitable for slow cooking to ensure tenderness, such as lamb shoulder or beef chuck.
Is it possible to make this dish vegetarian?
Absolutely! You can replace the meat with hearty vegetables like mushrooms or eggplant, and use vegetable broth instead of water. This will create a delicious vegetarian version while maintaining the essence of the dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).