Healthy African Okra Stew

If you ask me, African okra stew is one of those comfort foods that just feels like a warm hug.

This hearty West African dish brings together tender okra and rich tomatoes in a thick, flavorful stew that’s both filling and satisfying. Fresh vegetables and aromatic spices create a dish that’s packed with good-for-you ingredients.

It’s simmered slowly with your choice of meat or fish until everything melds together perfectly. The okra adds a natural thickness that makes the stew feel extra special, while traditional African spices give it that authentic taste.

It’s a satisfying one-pot meal that’s perfect for chilly evenings, and it always leaves everyone at the table feeling happy and well-fed.

What Kind of Okra Should I Use?

Fresh okra is the star of this traditional African stew, and you’ll want to look for pods that are bright green and about 2-4 inches long. When you’re shopping, gently squeeze the pods – they should be firm but not hard, and free from any brown spots or blemishes. Young, smaller pods tend to be more tender and less fibrous than larger ones, making them perfect for this stew. If fresh okra isn’t available in your area, frozen okra can work as a substitute, though it might release a bit more liquid into your stew. Just be sure to slice your okra right before cooking, as cut surfaces can turn brown if left exposed to air for too long.

Options for Substitutions

This traditional African stew can be adapted with some careful substitutions, though some ingredients are key to maintaining its authentic flavor:

• Palm oil: While palm oil gives this stew its distinctive taste and color, you can use vegetable or coconut oil if needed. Just know the flavor profile will be different.
• Oxtail/goat/cow foot: You can use beef chuck or short ribs as alternatives. These cuts also have good amounts of collagen that break down during cooking to create a rich stew.
• Crayfish powder: This is a crucial ingredient for authentic taste, but if you can’t find it, try using fish sauce or dried shrimp powder from Asian markets. Start with half the amount and adjust to taste.
• Smoked fish: Smoked mackerel or smoked haddock can work instead. If you can’t find any smoked fish, canned smoked oysters or a splash of fish sauce can add that smoky seafood flavor.
• Habanero chilies: Scotch bonnets work perfectly here, or use any hot pepper you can find. Adjust the amount based on your heat preference.
• Fresh okra: This is essential for the authentic texture and can’t really be substituted. If using frozen okra, thaw and pat dry before using to reduce excess water.
• Spinach: You can swap this with collard greens, kale, or any other leafy green you have on hand.

Watch Out for These Mistakes While Cooking

The biggest challenge when making African okra stew is preventing the okra from becoming too slimy – to achieve this, avoid overcooking the okra and add it only in the last 10-15 minutes of cooking, stirring gently to maintain its texture.

A common error is rushing the meat preparation – tough cuts like oxtail or goat need plenty of time to become tender, so make sure to simmer them for at least 2-3 hours until they’re falling off the bone, and don’t discard that flavorful broth.

When working with palm oil, be careful not to overheat it as this can create a bitter taste and destroy its nutritional benefits – heat it slowly over medium heat just until it melts and turns clear.

For the best flavor development, avoid the temptation to add all ingredients at once – instead, layer your ingredients by first browning the meat, then building the base with onions and crayfish, and finally adding the okra and spinach at different stages.

What to Serve With African Okra Stew?

This hearty stew pairs perfectly with traditional West African starches that are great for soaking up all those rich flavors. The most common choice is fufu – a smooth, doughy side made from cassava, plantains, or yams – which you can pull off pieces from and dip right into the stew. If you’re new to African cuisine, you might prefer starting with rice (especially garri or jollof rice) or couscous, which work just as well with this dish. For a complete meal, you can add some fried plantains on the side – their natural sweetness helps balance out the savory and spicy notes of the stew.

Storage Instructions

Keep Fresh: This hearty African okra stew will stay good in the fridge for 3-4 days when stored in an airtight container. The flavors actually get even better after a day or two as everything melds together! Just make sure to let it cool completely before refrigerating.

Freeze: You can freeze portions of this stew in freezer-safe containers for up to 3 months. Keep in mind that the okra might become a bit softer after freezing, but the taste will still be great. I like to freeze it in individual portions for easy weekday meals.

Warm Up: To enjoy your leftover stew, gently heat it on the stovetop over medium-low heat, stirring occasionally. Add a splash of water or broth if it seems too thick. If using the microwave, heat in 1-minute intervals, stirring between each, until it’s heated through.

Preparation Time	10-15 minutes
Cooking Time	60-75 minutes
Total Time	70-90 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1800-2100
• Protein: 150-170 g
• Fat: 120-140 g
• Carbohydrates: 40-50 g

Ingredients

• 3-4 pounds oxtail, goat, or cow foot (about 2 kg)
• 1 1/2 cups smoked fish, deboned (4 oz)
• 1/3 cup palm oil
• 1/2 cup diced onions
• 1/3 cup coarsely ground crayfish (dried shrimp variety from west africa)
• 4 cups beef broth (from boiling the meats)
• 2 seasoning cubes (4g each)
• Salt, as needed
• 2 habanero chilies (optional)
• 500 grams fresh okra, sliced
• 5 oz chopped fresh spinach

Step 1: Prepare and Boil the Meats

Begin by thoroughly rinsing the meats you have chosen.

Place them in a large pot and add enough water to cover the meats.

Season with salt and seasoning cubes (such as Maggi) according to your taste, and add half a medium onion, chopped.

Cover the pot and cook on high heat until the meats are tender.

For meats of varying tenderness, start boiling tougher varieties first, or remove the tender meats early to prevent overcooking.

Using a pressure cooker or instant pot can speed up this process considerably.

Step 2: Sauté Onions and Crayfish

Place a clean pot on high heat and pour in the palm oil.

Allow it to heat for 2 to 3 minutes, then reduce the heat to medium-high.

Add the remaining onions and sauté for about a minute, stirring occasionally.

Next, add the crayfish to the pot, stirring quickly for a few seconds to release its flavor.

Be careful not to let the crayfish burn.

Step 3: Simmer the Meats and Stock

Transfer the cooked meats into the pot with onions and crayfish, then add their cooking stock.

Bring the mixture to a gentle simmer.

If the meats are not completely submerged, spoon some liquid over them.

Stir in the smoked fish and adjust the seasoning with salt and 2 seasoning cubes, judging by the saltiness of the stock.

Let everything simmer together on medium heat.

Step 4: Add Peppers and Okra

Add whole habanero peppers to the pot, allowing them to soften as the soup simmers.

If you prefer a spicier soup, you can blend one habanero pepper with water before adding it.

Meanwhile, prepare the okra by placing about a cup in a blender or food processor, pulsing briefly to achieve a chopped consistency.

Repeat until all the okra is prepared.

Add the chopped okra to the pot and stir gently to distribute it evenly.

Allow cooking for an additional 2 minutes.

Step 5: Incorporate Spinach and Serve

Add the spinach to the pot, stirring it in until combined.

Cook for another 2-3 minutes, allowing the flavors to meld together.

Turn off the heat and serve hot, accompanied by your choice of fufu.

Enjoy the rich, hearty flavors of this comforting dish.