Vegetarian Chickpea and Okra Stew in Tomato Sauce
This recipe for chickpea and okra stew in a fresh tomato sauce, is a healthy, vegetarian dish made in just 30 minutes. Add gnocchi or sweet potato to make it more filling.
Servings: 4 servings
Calories: 367kcal
Ingredients
- 2 tablespoons olive oil
- 1 onion finely chopped
- 1 teaspoon salt
- 1 teaspoon sweet paprika or smoked paprika
- ½ teaspoon freshly ground black pepper
- ½ teaspoon turmeric
- 1 garlic clove minced
- 1 pound baby okra fresh or frozen
- 1 cup dry white wine or vegetable stock
- 2 cups tomatoes pureed or grated
- 1 teaspoon sumac or cumin or coriander
- 4 tablespoons freshly squeezed lemon juice or adjust to taste
- ½ bunch fresh parsley chopped
- 1 can chickpeas rinsed and drained
- 1 pound gnocchi
Instructions
- Transfer the olive oil, the onion, the salt, the paprika, the black pepper and the turmeric to a large pot and sauté, stirring often, over medium/high heat until the onion is translucent (about 3-4 minutes).
- Add the garlic and the okra and cook, stirring often, for 2-3 more minutes.If you use sweet potatoes instead of gnocchi, add them now.
- Add the wine (or vegetable stock), the pureed tomatoes, the sumac (or lemon zest) and the lemon juice and bring to a boil. Then reduce the heat to a gentle simmer, cover the pot with a lid and cook for 15-18 minutes, depending on how soft you prefer the okra.
- Add the parsley, the chickpeas and the gnocchi. Taste and if needed, add more salt or a bit of sugar to balance the acidity.If the sauce is too thick you may have to add a splash of water. Cover the pot and cook for 5 more minutes.Serve.
Notes
If you can’t find gluten-free gnocchi, use an equal amount of sweet potatoes, peeled and diced. In this case, you should cook the potatoes from the start, along with the okra.
If you don’t want to use canned chickpeas, soak 100 grams of dried chickpeas overnight with 3 cups water. Drain them, mix them with 1 teaspoon of baking soda and let them sit for 20 minutes. Then rinse them well and boil in a pot with fresh water until tender. More detailed instructions for how to cook chickpeas you can find in the recipe Easy Moroccan chickpea stew.
Spices: If you don't have any of the spices mentioned, you can just omit it. Other spices you can use or substitute (depending on your preference) are: chili, cumin, cayenne pepper, coriander seeds, ginger, thyme.
This stew will thicken as it rests. If you need to re-heat it, you’ll have to add some water to thin out the sauce.
The acidity of the tomatoes and the lemon juice won't let the okra become slimy. To balance this acidity you may have to add a bit more salt or sugar.
Nutrition
Calories: 367kcal | Carbohydrates: 58g | Protein: 8g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 986mg | Potassium: 678mg | Fiber: 8g | Sugar: 6g | Vitamin A: 2282IU | Vitamin C: 54mg | Calcium: 150mg | Iron: 6mg
