Okra | Egyptian Okra Stew | Egyptian Okra Recipe | Allspice Institute

beef

🥗Healthier: chicken

💰Cheaper: lamb

Chicken is leaner and less expensive than beef.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil adds healthy fats and flavor.

fresh parsley

🥗Healthier: spinach

💰Cheaper: dried herbs

Spinach provides nutrients while dried herbs are cost-effective.

okra

🥗Healthier: zucchini

💰Cheaper: green beans

Zucchini is lower in calories and green beans are widely available.

Start by sautéing chopped onions in hot canola oil.

Add the okra and mix it with the onions.

Lower the heat and add chopped garlic and fresh cilantro.

Add tomato juice and tomato paste, then some water.

Sprinkle in ground coriander, salt, and black pepper; mix everything thoroughly.

Lower the heat to the minimum, cover the pot, and let it gently simmer for 15-20 minutes.

Check to ensure the liquid doesn't reduce too much, aiming for a medium sauce consistency.

Once cooked, plate the stew and drizzle with lemon juice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary