Mama’s Mealtime Recipe: Vegetarian Okra Stew

Mama’s Mealtime Rezept: Vegetarischer Okra-Eintopf

Okra: Origin and Use

Botanically speaking, okra belong to the mallow family and originally come from Africa. They are also called “gumbo”, “bamya” or “lady fingers” and look like a cross between a pepper and a bean pod. Since their cultivation can be traced back to 2,000 BC, they are considered the oldest vegetable plant in the world. The green vegetable pods spread all over the world and are now also very popular in Europe.

The taste of okra is reminiscent of green beans and ranges from mild to sour and spicy. Okra can be prepared and used in many ways, e.g. as a stew, vegetable soup, in a spicy curry, as a vegetable garnish for meat or fish dishes or raw in a salad. Since they contain a milky mucilage that comes out when cooked and acts like food starch, they can also be used as a binder for sauces.

The Healthy Power Vegetable

Okras are very low in calories and are considered a figure-friendly food. They contain a lot of vitamins A, C and K and are rich in calcium, iron and sodium. In addition, okras provide a lot of digestive fibre, making it easy to digest, help prevent constipation and contribute to maintaining a healthy digestive system.

Ingredients

  • 3 tbsp olive oil
  • 300 g okras
  • 2 chopped onions
  • 2 tbsp chopped ginger
  • 2 cloves chopped garlic
  • 1.5 kg fresh spinach
  • 1 tsp ground coriander
  • 1 tsp turmeric
  • 1 small tin of chopped tomatoes
  • ground pepper
  • 1 tsp salt
  • 1 bunch fresh coriander

Instruction

  1. Heat the olive oil in a large, high frying pan.
  2. Add the okras, cut into pieces, and fry for approx. 4 min on all sides.
  3. Transfer the okras to a plate and set aside.
  4. Now add the prepared onions, ginger and garlic to the pan. Fry over a low heat for approx. 3 min until the onions become translucent.
  5. Add the pepper and sauté for another 2 min.
  6. Add the spices and the tinned tomatoes, stir well, and cook over a low heat for approx. 5 min.
  7. Add the fresh spinach and okras to the pan, season with salt and pepper, and simmer for another 5 min.
  8. Sprinkle with the fresh coriander and serve with rice.
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