Okra and Sweet Corn Stew

Okra aka lady’s finger in India is everybody’s favorite in our house. I usually prepare the popular South Indian style okra fry, bhindi masala, raitha or these fat-free okra chips. The other day when I opened my fridge to see tender okra, I decided that I didn’t want to make one of the same old dishes again.

I remembered that I had seen a stew recipe in Weight Watcher’s Versatile Vegetarian cookbook and wanted to give it a shot. I had frozen corn and all the other ingredients listed. I pretty much followed the recipe but just changed the flavoring by using curry powder and cilantro instead of basil. It was a simple yet satisfying dish. The kids also liked it. So give this okra corn stew a chance the next time you buy okra.

Okra and Sweet Corn Stew Recipe

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Prep Time	Cook Time	Makes
10 Mins	12 Mins	4 Servings
Author	Category	Method
Madhuram	Stews	Cooking

Okra and Sweet Corn Stew4.0 from 1 reviews

Brighten the dinner table with this vibrant okra corn stew. I prefer using fresh and tender okra for this recipe.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 2 onions finely diced
• 2 garlic cloves minced
• red pepper flakes optional
• 2 tomatoes chopped
• 2 cups fresh or thawed frozen okra, sliced diagonally
• 2 cups fresh or thawed frozen corn kernels
• 2 cups vegetable broth
• 1 teaspoon curry powder
• 1/4 teaspoon salt
• 2 tablespoons finely chopped cilantro

Procedure:

1. Heat the oil in a large skillet. Add the onions, garlic, red pepper flakes (if using) and a pinch of salt; cook for about 5 minutes, stirring as needed.
2. Stir in the tomatoes, okra, corn, broth, curry powder and salt; bring to a boil.
3. Reduce the heat and simmer for another 5 minutes or until the okra is softened. Stir in the cilantro.

My Notes:

1. I love the flavor of garlic and red pepper flakes together so I try to use it in all my recipes. It’s purely optional.
2. Slicing the okra diagonally gives the dish a good look, but you could go the traditional way.
3. If you want to give this dish an Italian flavor, you could use about 1/2 cup of pasta/pizza sauce instead of tomatoes and go easy on the salt. I always do this while preparing soups. It’s a good trick to use up the big bottle of sauce.
4. The sodium content in the nutrition information below is based on store bought vegetable broth. But if you use a low-sodium or no-salt added homemade vegetable broth like me you can reduce the amount of sodium considerably.

Nutritional Information for 1 Serving

Calories: 173.1 Total Fat: 4.6 g Saturated fat: 0.7 g Unsaturated fat: 3.8 g Cholesterol: 0.0 mg Total Carbohydrate: 32.8 g

Sugars: 6.1 g Dietary Fiber: 6.2 g Protein: 5.5 g Sodium: 486.6 mg Potassium: 588.2 mg

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