Healthy Okra Soup

Growing up, I was always a bit wary of okra soup. My mom would make it occasionally, but those little green pods looked strange to me, and I’d push them around my bowl. It wasn’t until I started cooking for myself that I finally gave it another shot.

Turns out, I was missing out all those years! The key is knowing how to cook okra properly – no one wants that slimy texture that gives okra a bad name. With just a few simple tricks and the right ingredients, you can make a warm, comforting soup that’ll have even the okra skeptics coming back for seconds.

What Kind of Okra Should I Use?

Fresh okra is your best bet for this soup, but frozen okra will work just fine if that’s what you have on hand. When shopping for fresh okra, look for pods that are bright green, firm, and between 2-4 inches long – anything bigger can be tough and woody. You’ll want to avoid any pods that feel soft or have brown spots, as these are signs the okra is past its prime. Before adding okra to your soup, give it a quick rinse and slice it into rounds about half an inch thick, and don’t worry if you notice the characteristic sticky substance when cutting – this will actually help thicken your soup naturally.

Options for Substitutions

This soup is super adaptable and you can make several swaps based on what you have in your kitchen:

• Okra: Since okra is a key ingredient that gives this soup its unique texture, try to use fresh or frozen okra if possible. If you really can’t find it, green beans can work, but the soup will have a different consistency.
• Minced beef: Ground turkey, chicken, or pork can easily replace the beef. You could even use chopped mushrooms for a vegetarian version – just add them when you’d add the meat.
• Lima beans: Any other bean variety works well here – try kidney beans, navy beans, or butter beans. Just make sure they’re cooked until tender.
• Chicken broth: Vegetable broth works just fine, or beef broth if you want a richer taste. You can even use water with extra seasonings in a pinch.
• Red potatoes: Any potato type will do – russet, yukon gold, or even sweet potatoes. Just cut them into similar-sized pieces so they cook evenly.
• Butter: Olive oil or any neutral cooking oil can replace butter. If using oil, start with 2 tablespoons instead of 3.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking okra soup is dealing with the vegetable’s natural sliminess – to minimize this, avoid overcrowding the pot and make sure to cook the okra on medium-high heat before adding the liquid ingredients. Another common mistake is adding all vegetables at once, which can lead to some being overcooked while others remain undercooked – instead, add harder vegetables like potatoes and carrots first, then introduce softer ones like okra and corn later in the cooking process. For the best flavor development, don’t skip browning the minced beef properly (work in batches if needed) and make sure to scrape up all the flavorful brown bits from the bottom of the pot before adding your liquids. To prevent the soup from becoming too thick or starchy, resist the urge to stir too frequently once all ingredients are combined, as this can break down the vegetables and release extra starch into the broth.

What to Serve With Okra Soup?

This hearty Southern-style soup pairs perfectly with a piece of warm cornbread – the slightly sweet, crumbly texture is just right for soaking up all that rich broth. If cornbread isn’t your thing, a batch of fluffy white rice makes an excellent base for this veggie-packed soup, helping to catch every bit of the savory tomato-based broth. For a complete meal, I like to add a simple side of collard greens or a crisp green salad dressed with a light vinaigrette. You could also serve some hot buttermilk biscuits on the side – they’re great for dunking!

Storage Instructions

Keep Fresh: This hearty okra soup will stay good in the fridge for 4-5 days when kept in an airtight container. The flavors actually get better after a day or two as everything mingles together! Just give it a good stir before serving since some ingredients might settle at the bottom.

Freeze: This soup is perfect for batch cooking! Let it cool completely, then portion it into freezer-safe containers or bags. It’ll keep well in the freezer for up to 3 months. Pro tip: freeze in individual portions for easy lunch prep.

Warm Up: When you’re ready to enjoy your stored soup, warm it up slowly on the stovetop over medium-low heat, stirring occasionally. If using the microwave, heat in 1-minute intervals, stirring between each, until it’s heated through. Add a splash of broth if it seems too thick after storing.

Preparation Time	15-20 minutes
Cooking Time	75-120 minutes
Total Time	90-140 minutes
Level of Difficulty	Medium

Estimated Nutrition

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

• Calories: 1300-1500
• Protein: 80-90 g
• Fat: 70-80 g
• Carbohydrates: 130-150 g

Ingredients

• 4 cups diced tomatoes
• 2 cups lima beans
• 2 cups sliced okra
• 2 cups cubed red potatoes
• 1 cup sweet corn kernels
• 1 cup cut green beans
• 1/2 cup diced carrots
• One 6-ounce can of tomato paste
• 4 cups chicken broth
• 1 pound minced beef
• 1/2 tablespoon garlic powder
• 1/2 tablespoon celery salt
• 1/2 tablespoon onion powder
• 1 small onion, diced
• 2 garlic cloves, crushed (or more if preferred)
• 3 tablespoons of butter

Step 1: Start the Vegetable Soup Base

In a large soup pot, combine the following vegetables: tomatoes, lima beans, okra, potatoes, corn, green beans, and carrots.

Add tomato paste and pour chicken stock over the mixture.

Place the pot over medium heat and bring the mixture to a boil.

Once boiling, reduce the heat and let it simmer until the vegetables begin to soften, about 15 minutes.

Step 2: Season the Ground Beef

In a bowl, season the ground beef with garlic powder, celery salt, and onion powder.

Mix well to evenly distribute the seasonings and set the beef aside while you prepare the onions and garlic.

Step 3: Cook the Beef, Onion, and Garlic

Heat butter in a skillet over medium-high heat.

Once the butter has stopped bubbling, add chopped onion and minced garlic.

Cook and stir for about 1 minute.

Spread the seasoned ground beef evenly across the skillet.

Allow it to sear without excessive stirring, cooking for 5 to 7 minutes until it develops a nice brown color.

Drain extra fat from the skillet and add the cooked beef, onions, and garlic to the soup pot.

Step 4: Simmer the Soup

After combining the beef, onions, and garlic with the vegetable soup base, increase the heat to bring the mixture back to a boil.

Then, reduce the heat to a simmer, cover the pot, and let it cook until all the vegetables and beef are tender and cooked down, about 1 to 2 hours.

Stir occasionally during this time to ensure even cooking.

Step 5: Serve the Soup

Once everything is well-cooked and flavors melded, taste the soup and adjust the seasoning if necessary.

Serve hot, enjoying this hearty and flavorful soup as a comforting meal.