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–+ servings

Okra Lentil Stew

Dr. .Lisa Leslie-Williams
Okra lentil stew is a flavorful and comforting soup recipe that can be served any time of year.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Soup
Servings 8
Calories 162 kcal

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 oil
    2 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

This dish tastes delicious by itself or served over wild rice, cauliflower rice or potatoes. Tastes even better the next day.
You can use veggie broth or chicken or beef bone broth as the liquid. 
Frozen or fresh okra can be used. 

Nutrition

Serving: 1gCalories: 162kcalCarbohydrates: 25gProtein: 8gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gCholesterol: 10mgSodium: 613mgPotassium: 624mgFiber: 10gSugar: 5gVitamin A: 4301IUVitamin C: 20mgCalcium: 90mgIron: 3mg
Keyword okra, soup, vegetable soup
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