Okra Stew

Ingredients

• 250 g (2.5 cups)okra
• 480 ml (2 cups)mushroom or vegetable stock
• 1 smalleggplant, finely diced
• 1/8 tspbaking soda (optional; see note)
• 2onions (1 roughly chopped and 1 finely diced)
• 2 tbsppalm oil (or coconut oil)
• 1 large thumbginger
• 1 sprigspring onion
• 2 clovesgarlic
• 2 mediumtomatoes, finely chopped
• 1/2Scotch bonnet pepper (or habanero)
• 180 ml (3/4 cup)firm tofu, chopped (about 1/3 of a block)
• 150 g (1 cup)assorted mushrooms, such as shiitake and oyster
• 1 cupkale or spinach, roughly chopped
• 1.5 tspgarlic powder
• 1.5 tsponion powder
• 1.5 tspcurry powder
• 1.5 tspanise seeds
• 1.5 tspcoriander seeds
• 2 tspdawa dawa (fermented locust beans; see note)
• 1 tspcumin seeds
• To tastesalt

Instructions

1. 1

   Blend the aromatics

   Purée the roughly chopped onion, spring onion, garlic, ginger, Scotch bonnet and dawa dawa.

2. 2

   Cook onion and mushrooms

   Heat the palm oil in a pot and sauté the finely diced onion with the mushrooms.

3. 3

   Season the sauce

   When the onion is soft, add the puréed mixture, chopped tomatoes and spices. Salt the sauce until it tastes slightly saltier than you want the finished stew; the okra will dilute the seasoning. Do not add salt later with the okra, as the recipe notes that it can affect the texture.

4. 4

   Simmer the sauce

   Cover the pot and cook the sauce over medium heat for 15 minutes.

5. 5

   Prepare the okra

   Wash the okra, then grate it or chop it in a food processor.

6. 6

   Start the okra

   Put the okra, mushroom stock and diced eggplant in a pot.

7. 7

   Cook the vegetables

   Cook for 15 minutes, sprinkling in the baking soda halfway through if using it. Avoid stirring much.

8. 8

   Combine the stew

   After the 15 minutes, add the cooked sauce mixture and tofu to the okra. Fold them in gently rather than stirring.

9. 9

   Finish simmering

   Simmer uncovered over low heat for another 10 minutes.

10. 10

    Add the greens

    Add the kale or spinach at the end, then turn off the heat.

11. 11

    Serve the stew

    Serve with a swallow of your choice.

What is okra stew?

Okra stew is a familiar West African-style dish in which okra thickens a savoury, seasoned base. This version is Ghanaian-inspired, with tomatoes, pepper and dawa dawa adding depth alongside mushrooms and tofu.

The recipe builds flavour in stages: first a blended aromatic mixture, then a cooked sauce, followed by okra and stock. Folding the components together gently helps keep the okra's characteristic texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 180 calories, 8g protein, 22g carbs, 8g fat.

Most of the carbohydrates come from the vegetables and any swallow served alongside; tofu and mushrooms contribute some protein. Palm oil is the main source of fat, with smaller amounts from the other ingredients. For a balanced plate, pair a serving with a moderate portion of swallow and include plenty of the stew's vegetables.

Build the flavour base

Blended aromatics: onion, spring onion, garlic, ginger, pepper and dawa dawa form the fragrant foundation. Dawa dawa is fermented locust bean; its savoury character gives the sauce an earthy note.

Palm oil: it carries the spices and contributes a distinctive flavour. Coconut oil is the listed substitute if palm oil is not available.

Give the sauce time

Cook the onion and mushrooms until the onion softens before adding the purée. The covered 15-minute simmer gives the tomato mixture time to cook through and lets the spices mingle.

Seasoning: the method deliberately calls for a slightly salty-tasting sauce before the okra goes in, since the stock and vegetables will join it later. Taste carefully, particularly if your stock is already salted.

Handle the okra gently

Cutting: grated or food-processor-chopped okra disperses through the stew more readily than large pieces. Wash it first, as the recipe directs.

Stirring: keep movement to a minimum while the okra cooks, then fold in the sauce and tofu rather than stirring vigorously. This protects the texture the recipe is aiming for.

Check the cooking stages

Okra and eggplant: cook them with the stock for 15 minutes, adding the optional baking soda halfway through. The method does not give a visual doneness cue, so use the stated time and keep the heat steady.

Final simmer: once everything is combined, allow another 10 minutes uncovered over low heat. Add the greens at the end and switch off the heat, so they do not spend the full simmer in the pot.

Choose a satisfying accompaniment

Serve the stew with a swallow of your choice, as the recipe suggests. A plain, starchy accompaniment works well alongside the richly seasoned vegetables and helps make the meal more filling.

The stew also contains tofu, mushrooms and greens, so it can be served in a bowl on its own if you prefer a lighter meal.

Recipe notes & tips

• Use a food processor to chop the okra quickly and evenly.
• Taste the sauce before adding the okra, keeping in mind that stock salt levels vary.
• Keep the Scotch bonnet seeds in for more heat, or remove them for a milder stew.
• If using spinach instead of kale, add it right at the end as directed.
• Use a broad pot if possible so the okra and stock can cook in an even layer.

Variations

• Swap the greens: Use kale or spinach, as listed, depending on what you have.
• Change the oil: Use coconut oil in place of palm oil.
• Adjust the heat: Use less Scotch bonnet for a gentler pepper flavour.
• Choose mushrooms: Try shiitake, oyster or another assortment of mushrooms.
• Serve it differently: Pair the stew with a swallow of your choice or enjoy it in a bowl.

Common mistakes to avoid

• Stirring the okra too much: Keep it mostly undisturbed during its first 15 minutes of cooking.
• Stirring in the sauce vigorously: Fold the sauce and tofu in gently instead.
• Undersalting the sauce: Season it slightly saltier than the desired finished stew before adding the okra.
• Adding the greens too early: Stir them in at the end, then turn off the heat.
• Skipping the sauce simmer: Give it the full covered 15 minutes over medium heat.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat gently in a saucepan until hot throughout, adding a splash of stock if the stew has thickened; avoid vigorous stirring.

Frequently asked questions