Okra With Feta

Ingredients

• 120 ml (1/2 cup), dividedextra virgin Greek olive oil
• 2 mediumpotatoes, peeled and cut into 2.5 cm (1-inch) cubes
• 1red onion, chopped
• 450 g (1 pound)fresh or frozen okra
• 3 clovesgarlic, peeled and chopped
• 2 tsptomato paste
• 80 ml (1/3 cup)dry white wine
• 400 g (12 oz)canned tomatoes
• 2 tbsp, if using fresh okrared wine vinegar
• To tastesea salt and pepper
• 150 g (5 oz)feta cheese
• 2 tbspflat-leaf parsley, chopped
• A few pinchesdried oregano

Instructions

1. 1

   Prepare the okra

   If using fresh okra, trim the rim around each top just beneath the stem. Put it in a colander, sprinkle with 2 tablespoons of red wine vinegar, toss and leave for about 30 minutes. Rinse and drain. If using frozen okra, defrost it before cooking.

2. 2

   Soften the vegetables

   Warm a large, wide pot over medium heat and add half the olive oil. Cook the onion for about 8 minutes, stirring from time to time, until soft and translucent. Stir in the garlic, then add the potatoes, cover and cook with the onion for a further 6–7 minutes.

3. 3

   Cook the tomato paste

   Add the tomato paste and stir it through the potato and onion mixture for 2–3 minutes.

4. 4

   Add the okra

   Add the okra and gently toss it with the potato, onion and tomato paste mixture.

5. 5

   Deglaze with wine

   Pour in the wine and stir gently with a wooden spoon. Cook for 3–4 minutes to allow the alcohol to evaporate.

6. 6

   Simmer until tender

   Add the canned tomatoes. If needed, add enough water for the liquid to come about halfway up the ingredients in the pot. Simmer with the lid ajar for about 30 minutes, until the vegetables are tender and the sauce has thickened.

7. 7

   Season the stew

   Season with salt and pepper, bearing in mind that the feta is salty; start with less salt and adjust to taste. Stir in the oregano and parsley.

8. 8

   Serve with feta

   Serve in a large bowl, on a platter or in individual portions, with chunks of feta.

What is okra with feta?

This is a Greek-style vegetable stew built around okra, potatoes and tomato, finished with feta. Okra is common in Greek home cooking, where it is often simmered with tomatoes and olive oil until tender.

The potatoes make the stew more substantial, while wine and tomato paste deepen the sauce. Feta added at the end brings a salty, creamy contrast to the sweet-tart tomatoes.

Nutrition and macros by portion

The nutrition label shows one serving as written: 488 calories, 15g protein, 49g carbs, 29g fat.

The potatoes and tomatoes provide most of the carbohydrates, while olive oil and feta contribute much of the fat; feta also supplies some of the protein. For a more balanced plate, serve a moderate portion with a green salad or another non-starchy vegetable.

Preparing fresh or frozen okra

Fresh okra: Trim just beneath the stem, then toss the pods with red wine vinegar and leave them for about 30 minutes. Rinse and drain before cooking, as directed in the recipe.

Frozen okra: Defrost it before adding it to the pot. Handle the pods gently when tossing them with the other vegetables.

Building flavour in the pot

Onion and garlic: Let the onion soften slowly in the oil before adding the garlic. Stir occasionally so the onion does not catch on the bottom of the pot.

Tomato paste: Stir it through the potatoes and onion for 2–3 minutes before adding the okra. This brief cooking step helps bring out its concentrated flavour.

Getting the sauce right

Wine: After pouring it in, stir gently and let it cook for 3–4 minutes. This gives the alcohol time to evaporate before the tomatoes go in.

Liquid level: Add water only if necessary, aiming for liquid that reaches about halfway up the contents of the pot. Keeping the lid ajar helps the sauce reduce as the vegetables cook.

Checking for doneness

Vegetables: After about 30 minutes of simmering, check that the potatoes are tender and the okra is cooked through. If they need more time, continue simmering and check again.

Sauce: It should be thick rather than watery. Simmer with the lid ajar and allow extra time if the sauce has not reduced enough.

Seasoning and serving

Salt: Season cautiously because feta contributes plenty of saltiness. Taste the stew before adding more.

To serve: Add the feta in chunks just before serving so its flavour stays distinct against the warm tomato sauce. Bread makes a useful accompaniment for scooping up the sauce.

Recipe notes & tips

• Use a large, wide pot so the vegetables can sit in a fairly even layer.
• Stir the onion occasionally as it softens to keep it from catching.
• Keep the okra toss gentle so the pods stay intact.
• Add water gradually; the recipe needs only enough to bring the liquid halfway up the ingredients.
• Taste for salt after the feta is added or served, rather than salting heavily at the start.

Variations

• Add lemon: Serve with a squeeze of lemon for a brighter finish.
• Use fresh herbs: Replace some of the dried oregano with fresh oregano, added near the end.
• Add chilli: Stir in a little chilli while cooking the onion for gentle heat.
• Change the herbs: Use chopped dill in place of some of the parsley.
• Serve with bread: Add crusty bread at the table to mop up the tomato sauce.

Common mistakes to avoid

• Burning the onion: Keep the heat at medium and stir occasionally while it softens.
• Skipping the paste step: Cook the tomato paste with the potatoes and onion for 2–3 minutes before adding the okra.
• Adding too much water: Start with no extra water and add only enough to reach halfway up the pot's contents.
• Breaking up the okra: Toss gently when combining it with the other vegetables.
• Over-salting: Start with less salt because the feta is already salty, then adjust to taste.

How to store

Store leftovers in a covered container in the fridge for up to 3 days. Reheat gently in a saucepan until hot, adding a small splash of water if the sauce has thickened; add fresh feta when serving if possible.

Frequently asked questions