Amazing Okra Lentil Stew
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.
Okra 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. I’ve done both.
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 lentil 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.
- Can Be Plant-Based or Not– for those interested in adding more plants to their menu this recipe is filled. You can made prepare making veggie broth (to stick with a plant-based theme) or with bone broth.
- Hearty– The recipe is filling and delicious. The addition of lentils to this okra stew adds delicious 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 (If you don’t have a Dutch oven feel free to use whatever heavy bottomed pot you have on hand).
Ingredients in Okra Lentil Stew
okra – can use fresh or frozen
lentils – I highly recommend red lentils because they cook more quickly. Also, I always soak my legumes at least 12 hours before cooking, changing the water twice.
carrots – adds sweetness and enhances the flavor of the dish
celery – enhances flavor and nutritional value
onion – fundamental ingredients in many savory recipes
ghee – you’re going to need a little ghee for sautéing the veggies or olive oil if you want to keep this recipe vegan
bay leaf – adds delicious depth and flavor.
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 homemade bone broth
cumin – adds a warm earthy flavor
ground clove – enhances flavor and creates a unique a balance of sweet and savory
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 the ghee or 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. Add the salt and 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. Use smaller portions as this recipe is very filling.
Easy weeknight dinner: This meals comes together in 30 minutes and is the perfect weeknight dinner. Make sure to soak the legumes and prep the veggies ahead of time.
Lunch: Don’t miss out. You can eat this satisfying meal for lunch as well as dinner.
As a vegetarian or vegan option: No meat, no problem. You can use olive oil instead of ghee and vegetable broth. 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.
Expert Tip For Cooking Legumes
Legumes like lentils are not always easy to digest. This is because as nutrient dense as legumes are, they also contain oligosaccharides that can cause lots of gas. In addition to oligosaccharides, phytic acid can bind to minerals making them less available to the body.
Hence soaking legumes in water for several hours with a little bit of baking soda is key to releasing oligosaccharides and phytic acid. One must make sure to change the water 2-3 times and rinse the beans thoroughly before cooking.
What To Serve With This Dish
- wild rice
- turmeric cauliflower rice
- any kind of potatoes
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.
If you liked this recipe, then download my FREE 1 Week Wellness Meal Plan
This FREE 1 week meal plan is a delicious set of nutritious recipes. I’ve also included, as a bonus, 1 week of nourishing desserts.
What are some other healthy and delicious clean eating soup recipes?
Okra Lentil Stew
Ingredients
- 20oz okra use 2 10ooz bags frozen okra or 2 1/2 cups of fresh sliced okra
- 1 cup red lentils
- 3 carrots (large carrots – chopped)
- 2 celery stalks (diced)
- 1 white onion (large onion – chopped)
- 3-4 cloves garlic (minced)
- 28 oz diced tomatoes (1 can)
- 4 cups vegetable or bone broth
- 2 tbsp ghee (or 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
- 1/8 tsp ground cloves
- 2 bay leaves
Instructions
- Heat a large Dutch oven on medium heat. Once warmed, add 2 tbsp ghee or extra virgin olive oil2 tbsp ghee
- Sauté onion, celery and carrots for 3-5 minutes until the onions are soft.3 carrots , 2 celery stalks , 1 white onion
- Add garlic, and sauté for 30 seconds until aromatic.3-4 cloves garlic
- Create a well in the center of the vegetables, add salt and spices to the pot and toast the spices for 1 minute.1 tsp cumin, 1 tsp paprika, 1 tsp onion powder, 1 tsp turmeric, 2 tsp curry powder, 1 1/2 tsp black pepper, 1/8 tsp ground cloves, 2 tsp salt
- Add diced tomatoes, lentils, okra and broth.1 cup red lentils, 4 cups vegetable or bone broth, 28 oz diced tomatoes
- Stir to combine and add bay leaf.
- 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.
- Serve hot.
Notes
Nutrition
Original : May 9th 2024
Updated for content: 1/11/2025 & 10/6/2025
