Okra aka lady’s finger in India is everybody’s favorite in our house. I usually prepare the popular South Indian style okra fry, bhindi masala, raitha or these fat-free okra chips. The other day when I opened my fridge to see tender okra, I decided that I didn’t want to make one of the same old dish again. I remembered that I had seen a stew recipe in Weight Watcher’s Versatile Vegetarian cookbook and wanted to give it a shot. I had frozen corn and all the other ingredients listed. I pretty much followed the recipe but just changed the flavoring by using curry powder and cilantro instead of basil. It was a simple yet satisfying dish. The kids also liked it. So give this okra corn stew a chance the next time you buy okra.
Okra and Sweet Corn Stew Recipe
|Prep Time||Cook Time||Yields|
|10 Mins||12 Mins||4 Servings|
- 1 tablespoon extra-virgin olive oil
- 2 onions finely diced
- 2 garlic cloves minced
- red pepper flakes optional
- 2 tomatoes chopped
- 2 cups fresh or thawed frozen okra, sliced diagonally
- 2 cups fresh or thawed frozen corn kernels
- 2 cups vegetable broth
- 1 teaspoon curry powder
- 1/4 teaspoon salt
- 2 tablespoons finely chopped cilantro
- Heat the oil in a large skillet. Add the onions, garlic, red pepper flakes (if using) and a pinch of salt; cook for about 5 minutes, stirring as needed.
- Stir in the tomatoes, okra, corn, broth, curry powder and salt; bring to a boil.
- Reduce the heat and simmer for another 5 minutes or until the okra is softened. Stir in the cilantro.
- I love the flavor of garlic and red pepper flakes together so I try to use it in all my recipes. It’s purely optional.
- Slicing the okra diagonally gives the dish a good look, but you could go the traditional way.
- If you want to give this dish an Italian flavor, you could use about 1/2 cup of pasta/pizza sauce instead of tomatoes and go easy on the salt. I always do this while preparing soups. It’s a good trick to use up the big bottle of sauce.
- The sodium content in the nutrition information below is based on store bought vegetable broth. But if you use a low-sodium or no-salt added homemade vegetable broth like me you can reduce the amount of sodium considerably.
| Calories: 173.1 |
Total Fat: 4.6 g
Saturated fat: 0.7 g
Unsaturated fat: 3.8 g
Cholesterol: 0.0 mg
Total Carbohydrate: 32.8 g
| Sugars: 6.1 g |
Dietary Fiber: 6.2 g
Protein: 5.5 g
Sodium: 486.6 mg
Potassium: 588.2 mg