Amazing Okra Lentil Stew

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Okra lentil stew is a flavorful and comforting soup that feeds a crowd. This stew blends tender okra, hearty lentils, and aromatic spices into a comforting dish bursting with flavor and nutrition.

What is Okra?

Okra is a versatile warm weather crop that tastes great sauteed, fried or tucked into soups and stews. Growing up, fresh okra was often an ingredient I ate in callaloo, a local Caribbean soup filled with greens, meat and local provisions. 

It is grown in warmer climates including parts of West Africa, Asia, Iran, Turkey, India, the Caribbean and the Southern US. As a result of this geographic versatility, you will find many different recipes for preparing okra. 

A few years ago,  My family and I decided to add some okra to our summer garden and two things surprised me.

The first is how well and tall the okra grew. The plants were taller than me! Don’t believe me? Check out the picture below.

Second, is just how much I enjoyed including fresh cooked okra in everything from salads, eggs, side dishes, soups and stews like this one. 

Looking back at this picture brings back so many warm memories. Thankfully, you don’t need a garden to make this recipe. You can make this recipe with either fresh or frozen okra.

Why You’ll Like This Okra Lentil Stew

If you like one pot healthy meals then you’ll want to try this recipe for okra soup. Here’s why you’ll like this recipe: 

  • Veggie packed– Filled with vegetables like okra, carrots and celery, this recipe is both healthy and delicious. 
  • Plant-based– for those interested in adding more plants to their menu
  • Hearty– The recipe is filling and delicious. The addition of lentils to this okra stew adds plant-based protein and makes it a filling meal. 
  • Cooks quickly– This delicious recipe takes just 30 minutes to make. The secret is using red lentils which takes a shorter time to cook. 

Tools You Need:

Dutch oven

Ingredients in Okra Lentil Stew 

okra – can use fresh or frozen 

lentils – I highly recommend red lentils because they cook more quickly 

carrots – adds sweetness and enhances the flavor of the dish 

celery – enhances flavor and nutritional value 

onion – fundamental ingredients in many savory recipes 

olive oil – you’re going to need a little olive oil for sautéing the veggies 

garlic – make sure to use fresh garlic for the best flavor 

tomatoes –  adds some sweetness and acidity

vegetable broth or bone broth – veggie broth can be used, but for even more depth and nutrition consider using some bone broth 

cumin – adds a warm earthy flavor 

paprika – I like using smoked paprika, but you can use what you like 

onion powder – you could skip it but I find that it adds extra flavor

turmeric – has powerful antioxidant and anti-inflammatory properties with depth and warmth

curry powder – another delicious spice that adds tremendous flavor 

salt and black pepper – enhances the overall flavor 

Directions

Step 1: Heat a large Dutch oven on medium heat . Once it is warm, add some extra virgin olive oil. 

Step 2: Sauté onion, celery and carrots for 3-5 minutes until the carrots are soft. 

Step 3: Add garlic and sauté for a few seconds until fragrant. Be careful not to burn. 

Step 4: Create a little hole in the center of the veggies and add the spices. 

Step 5: Toast the spices for about 1 minute before stirring into the vegetables. 

Step 6: Add diced tomatoes, lentils, okra and broth. Stir everything together to combine.

Step 7: Allow the soup to come to a boil before reducing to low heat.

​Step 8: Cover with a lid and let cook for 25-30 minutes until the lentils are soft.

When To Serve This Dish 

As part of a multi-course meal: Consider serving this dish as part of a multi course meal as a starter soup 

Easy weeknight dinner: This meals comes together in 30 minutes and is the perfect weeknight dinner. Make sure to soak the legumes ahead of time. 

As a vegetarian or vegan option: No meat, no problem. Whether you’re entertaining or want to exercise some meat refrain for a meal or two, this dish is a great option. 

During Daniel Fast: People fast for different reasons. One of the most popular fasts is the Daniel fast. Fortunately, this lentil soup is in alignment for those following the Daniel fast. 

Meatless Monday: An affordable option for dinner without the fuss. 

Potluck meal: This is the perfect dish for a potluck meal. 

What To Serve With This Dish

How To Store Leftovers

  • Allow the stew to cool completely before placing in a covered glass container and storing in the refrigerator 
  • ​Store in the refrigerator for 3-4 days. 
Yield: 8

Okra Lentil Stew

Okra Lentil Stew

Okra lentil stew is a flavorful and comforting soup recipe that can be served any time of year.

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients

  • 2 (10 oz) bags of frozen okra or fresh okra
  • 1 cup red lentils
  • 3 large carrots - chopped
  • 2 celery stalks - diced
  • 1 large white onion - diced
  • 3-4 cloves of garlic - minced
  • 28 oz can of diced tomatoes
  • 4-6 cups vegetable bone broth
  • 2 tbsp extra virgin olive oil
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1 tsp turmeric
  • 2 tsp curry powder
  • 2 tsp salt
  • 1 1/2 tsp black pepper

Instructions

  1. Heat a large Dutch oven on medium heat. Once warmed, add 2 tbsp extra virgin olive oil
  2. Sauté onion, celery and carrots for 3-5 minutes until the onions are soft.
  3. Add garlic, and sauté for 30 seconds until aromatic.
  4. Create a well in the center of the vegetables, add spices to the pot and toast the spices for 1 minute.
  5. Stir in the vegetables.
  6. Add diced tomatoes, lentils, okra and broth.
  7. Stir to combine.
  8. Let the soup come to a boil before reducing heat to low. Cover with a lid and let it cook for 20-30 minutes until the lentils are soft.
  9. Serve hot.

Notes

This dish tastes delicious by itself or served over wild rice, cauliflower rice or potatoes. Tastes even better the next day.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving Calories 463Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 1030mgCarbohydrates 86gFiber 30gSugar 22gProtein 21g

Nutrition information isn't always accurate.

What are some other healthy and delicious soup dishes?

Best Mexican Zucchini Soup 

Cauliflower Carrot Soup

vegetarian okra lentil stew
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