Vegan Okra and Tomatoes should be your go-to recipe when you need a dish to impress your guests. What makes it even better is the ingredients are available in your pantry right now!
Fresh, vibrant okra caught my attention as I walked through the farmers’ market. I couldn’t wait to get it home and make it the same way my mother used to when I was a child.
They had served Okra with fluffy rice as a simple vegetarian dinner that I had felt to be pleasantly flavorful and, most importantly, deeply satisfying. It takes me back to my childhood. My grandmother made this dish for me in the native town where I grew up, and I felt comforted and nostalgic when she made it.
Also check out, Air Fryer Okra, Vegan Jamaican Saltfish, and Okra, Okra Curry Recipe.
Most individuals seem to dislike the slimy texture of okra and I don’t understand why. In this recipe, I’m going to highlight its unusual texture to produce a tasty and flavorful dish!
Okra is high in fiber, calcium, and vitamin C. It helps lower blood sugar levels and has cholesterol-lowering properties. Oh did I forget to mention that it’s vegan? This simple vegan recipe for okra and tomatoes is easy to make, wholesome, and delicious.
This is a dish to make in the summer when okra & tomatoes are fresh, ripe, and in season, so look for them at your local grocer or Asian market. It’s certainly worth the effort to find them!
In this recipe, the okra is swiftly cooked with onion and garlic and a variety of spices and tomatoes, which reduces the “slimy-ness” that some people dislike. It’s possible to make this into a heartier stew, but my dad preferred to simmer it until the “al-dente” okra was firm but still bright and vibrant green. It was a tasty vegetarian dinner served over rice.
My strength as a cook lies in making vegan stews and soups, so you got to try my famous, Butter Bean Pumpkin Okra Stew, Chickpea Stew, and my Cabbage Soup recipes.
Health Benefits Of Okra
Eating Okra is very healthy for you, here are some of the many health benefits
Okra, also known as Bamia, has a number of health benefits. It contains a lot of vitamin C, which helps to strengthen the immune system. It’s also an excellent antioxidant, which is beneficial to brain and heart health. Okra is beneficial for lowering cholesterol levels because of the slime it contains. It has a lot of fiber, which is helpful for your digestion. For another thing, it’s very low in calories, which means that if you’re going on a diet, this vegetable might be your main one.
- A great source of fiber which is great for your digestive system. It improves regularity.
- Low in calories, one cup of okra contains only 33 calories. Great for weight management.
- Contains calcium (strengthens bones, protects cardiac muscles, prevents colon cancer).
- Contains magnesium (calms nerves, improves bowel functions, relieves muscle aches).
- Vitamin A (improves vision, builds immunity, reduces wrinkles.
- Vitamin B6 (maintains healthy blood vessels, improves brain function and mood).
- It contains vitamin C (treats the common cold, boosts the immune system, fights cancer).
- It contains vitamin K (important for blood clotting, protects the heart, and prevents osteoporosis).
- Manganese (improves bone health, alleviates PMS symptoms, prevents osteoporosis).
- Folate (promotes fetal development, prevents stroke, reduce LDL cholesterol levels)
- Studies showed that rats who consumed okra had lower blood sugar levels.
- Read More About Okra.
Olive oil is used in this dish, which is a better choice than deep-fried or otherwise processed foods.
Olive oil is high in healthy fats and antioxidants, both of which can help prevent heart disease and strokes.
I know that this is a popular summer dish, but since living in Florida I’m so confused about the seasons and harvest times. Farmers here are still harvesting produce because of the unusually warmer weather now. Since I’m getting these okras fresh, I decided to share my recipe now, so you can bookmark the recipe for later or just use frozen okras instead if fresh ones aren’t available in your area.
Since these okras are fresh, I decided to share my recipe now, so you can bookmark the recipe for later if you prefer to use fresh ones. Actually, you can use frozen okras if fresh ones aren’t available in your area.
How Does Okra Taste?
Okra, often known as “lady’s finger,” or called “bhindi” in Pakistan and India has a distinct flavor, in my opinion. If you have ever had gumbo, you know it is usually served chopped within it. In my opinion, it has a mild, almost grassy flavor.
It can be compared to green beans and eggplant, but it’s far more potent. The texture is crunchy when cooked quickly, but tender when cooked gently.
How To Make Vegan Okra And Tomatoes?
Making Vegan Okra and Tomatoes is quite simple and easy. You’ll need the following few simple ingredients and steps to follow:
- Okra – make sure to choose okra that a green without bruises, also the younger the okra, the more tender they are. Trim the ends and slice them.
- Olive oil – for sauteing or use or 1/4 cup water or vegetable broth for oil-free version.
- Onion, Garlic – adds flavor to your okra dish.
- Thyme – gives a lovely robust flavor to the dish.
- Tomatoes – fresh tomatoes add the best flavor to this dish, however, you can substitute with canned diced or crushed tomatoes.
- Paprika – adds flavor to the dish.
- Sea salt – makes the flavors pop.
- Cayenne pepper – an optional ingredient.
- Heat oil or water in a large saucepan over medium-high heat.
- Add the onions and cook for 3 minutes until soft.
- Add garlic and thyme and cook for 1 more minute, stirring constantly.
- Stir in tomatoes and cook for 5 minutes stirring constantly.
- Add okras, paprika, salt, pepper, and water. Stir to combine. Cover the saucepan and cook for about 15-20 minutes.
- When making any dish, it’s important to take your time and properly sauté the onion.
- Many people skip the onions because they don’t consider them to be a significant component of the dish, but they are the flavor base, so if you have time, sauté the onions over low heat until soft, which gives it that delightful quality that no one can explain.
- Also, keep an eye on the garlic so it doesn’t burn. Reduce the flame to low after adding the minced garlic cloves and add the okra after about a minute or two.
- Cook it on a low heat setting.
- Cook for around 10 minutes without stirring the dish. If necessary, shake the pot. This will help in maintaining the okra’s texture.
- Use a wooden spoon instead of a metal spoon.
- Cut the okra in thick slices instead of finely chopping it. Otherwise, it will produce slime, which is not pleasing.
How To Store Potato Leftover Vegan Okra And Tomatoes?
The leftover vegan okra and tomatoes can be stored in an airtight container in the fridge. They last for two to three days in the refrigerator. Before storing them, let them cool fully.
Although you can also freeze it for up to a few weeks in the freezer, I do not like to freeze it because I think okra would go mushy. Thaw in the refrigerator overnight before reheating.
Reheat okra over medium flame in a saucepan.
This is how I always cook okra, and it never becomes slimy. If you like and enjoy this Vegan Okra and Tomatoes recipe, don’t forget to share your feedback in the comment section below!
Other Vegan Stews And Soups To Prepare
- Chickpea Stew
- Cabbage Soup
- Yellow Yam Stew
- Red Peas Soup
- Simple Anasazi Beans
- Black Bean Butternut Squash Stew
- Vegan Lentil Stew
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- Categories: Gluten-Free, Vegan
- Course: Stew
- Cuisines: Soul Food, Southern
- Energy: 113 kcal / 472 kJ
- Fat: 4 g
- Protein: 4 g
- Carbs: 0 g
- Preparation: 10 min
- Cooking: 30 min
- Ready in: 40 min
- For: 4 servings
- 1 pound okra, ends trimmed and thickly sliced
- 1 tablespoon olive oil, or 1/4 cup water
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 2 sprigs thyme, or 1/2 teaspoon dried
- 4 medium tomatoes, chopped
- 1/2 teaspoon ground paprika
- 3/4 teaspoon sea salt
- 1 pinch of Cayenne pepper
- 1/2 cup water
- Heat oil or water in a large saucepan over medium-high heat. Add the onions and cook for 3 minutes until soft.
- Add garlic and thyme and cook for 1 more minute, stirring constantly. Stir in tomatoes and cook for 5 minutes stirring constantly.
- Add okras, paprika, salt, pepper, and water. Stir to combine. Cover saucepan and cook for about 15-20 minutes.
- Delicious served with rice, mashed potatoes or cornbread.
Making this currently my momma used to make this and I’m hoping it tastes like home 🥰thanks for sharing
Thank you Sarah, I hope you enjoy!
Tried this for dinner tonight and it was delicious! Added a minced habenero to the onions and served it over grits. I will make it again soon!
How do I prove I’m human to get on your email list? I found you by looking for a Egan option for okra a tomatoes. I plan to try today. Thank you.
Hello Lorriane, more than likely you are on. I’ll double-check and add you manually. I hope you enjoy my recipe.
My first time cooking and would gladly say I made a good meal. thanks to your guide…. Honestly, I enjoyed it and going to keep myself updated with other tips
Thank you Dear, I’m so happy you enjoyed it.
PS Added roasted tomatoes, too.
Wowww! Yummmmy! Added smoked paprika and regular pepper also. Great on brown rice. Thank you! I have a very picky hubs and he loved it!
Tam, I’m happy you and your hubby enjoyed it. Thank you for your feedback with your adjustments, I really appreciate it.
Delicious! Perfect recipe. The only thing I changed was using smoked paprika because it is all I had on hand. Try it!
Ooh Mary, I love the idea of using smoked paprika instead. Thank you for sharing your feedback with us.