Hearty Beef and Okra Stew

If you ask me, beef and okra stew is pure comfort in a bowl.

This hearty Southern-inspired dish brings together tender chunks of beef and fresh okra in a rich, warming broth. The okra adds a natural thickness to the stew while soaking up all the good flavors from the meat and seasonings.

It’s the kind of meal that simmers slowly on the stovetop, filling your kitchen with those homey cooking aromas that make everyone ask when dinner will be ready. The beef gets so tender it practically falls apart with your spoon.

It’s a filling one-pot meal that’s perfect for cool evenings when you need something warm and satisfying.

What Kind of Ground Beef Should I Use?

For this stew recipe, the recipe calls for 96% lean ground beef, but you have some flexibility here. While extra lean beef (93-96% lean) will give you a cleaner, less greasy result, you could also use regular ground beef (80-85% lean) – just be prepared to drain off some of the excess fat after browning. Ground sirloin (90-92% lean) offers a nice middle ground, providing good flavor while still keeping things relatively lean. When selecting your beef, look for meat that’s bright red in color and feels firm to the touch. If you’re buying pre-packaged ground beef, check that there isn’t excessive liquid in the package, as this can indicate the meat isn’t at its freshest.

Options for Substitutions

This stew recipe is pretty flexible and allows for several ingredient swaps if needed:

• Ground beef: You can swap the lean ground beef with ground turkey or lamb. If using turkey, add an extra tablespoon of olive oil since it’s leaner than beef. Ground lamb will add a nice, rich flavor to the dish.
• Tamarind paste: If you can’t find tamarind paste, mix 1 tablespoon of lime juice with 1 teaspoon of brown sugar to get a similar tangy taste. You can also just skip it since it’s listed as optional.
• Frozen okra: Fresh okra works just as well as frozen – just trim the ends and cut into 1-inch pieces. If you’re not an okra fan, green beans or diced zucchini make good substitutes.
• Cauliflower rice: Besides regular basmati rice, you can serve this over quinoa, brown rice, or even mashed potatoes. If making cauliflower rice at home, broccoli stems can work too – just pulse them in your food processor.
• Whole plum tomatoes: You can use diced tomatoes instead of whole ones, or swap in 4 fresh tomatoes, diced, plus 1/2 cup of water. Crushed tomatoes work too, though they’ll make the stew a bit thicker.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking okra stew is dealing with the vegetable’s natural sliminess – to minimize this, avoid stirring the okra too frequently once it’s added to the pot and keep the cooking time to around 15-20 minutes so it stays tender-crisp rather than mushy. Another common mistake is rushing the onion and beef browning process – taking your time to properly brown the meat and caramelize the onions creates a deeper, richer flavor base that makes all the difference in your final dish. When using ground beef, be sure to break it up into small pieces while browning and drain excess fat before adding the tomatoes, as this prevents a greasy final product. For the best texture in your stew, add the frozen okra directly to the pot without thawing it first, and if you’re making cauliflower rice, don’t overprocess it or you’ll end up with cauliflower mush instead of rice-like pieces.

What to Serve With Beef and Okra Stew?

This hearty stew pairs really well with warm, fresh naan bread or pita for soaking up all those rich tomato-based juices. Since the stew already has cauliflower rice (or regular rice) as a base, you might want to add some cooling sides to balance out the meal – try a simple cucumber and yogurt salad or some pickled vegetables on the side. I like to serve a little bowl of extra fresh herbs like cilantro or mint that people can sprinkle on top of their stew. For a complete meal, you could also add a simple side of roasted vegetables like carrots or sweet potatoes to bring in some extra color and nutrients.

Storage Instructions

Keep Fresh: This hearty beef and okra stew tastes even better the next day! Pop it in an airtight container and keep it in the fridge for up to 4 days. If you’re using cauliflower rice, I recommend storing it separately from the stew to maintain the best texture.

Freeze: This stew 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. Just remember to make fresh cauliflower rice or regular rice when you’re ready to serve.

Reheat: When you’re ready to enjoy your stew again, warm it up in a pot over medium-low heat, stirring occasionally. You can also use the microwave – just heat in 1-minute intervals, stirring between each. If the stew seems a bit thick after storage, feel free to add a splash of water or broth while reheating.

Preparation Time	10-15 minutes
Cooking Time	60-70 minutes
Total Time	70-85 minutes
Level of Difficulty	Medium

Estimated Nutrition

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

• Calories: 1200-1400
• Protein: 140-160 g
• Fat: 70-80 g
• Carbohydrates: 50-60 g

Ingredients

• 4 tablespoons olive oil
• 1 large yellow onion, chopped
• Kosher salt
• 2 pounds 96% lean ground beef
• 2 tablespoons concentrated tomato paste
• 2 teaspoons tamarind paste (optional)
• 2 teaspoons ground turmeric
• 1/4 teaspoon cayenne pepper
• 1/8 teaspoon cinnamon powder
• 28-ounce can of whole plum tomatoes with their juices
• 1 pound frozen cut okra
• 2 pounds cauliflower rice (you can also pulse cauliflower in a food processor to form rice-sized pieces)
• Alternatively: serve the stew over cooked basmati rice instead of cauliflower rice

Step 1: Sauté the Onion

In a shallow Dutch oven or large saucepan, heat 3 tablespoons of olive oil over medium-low heat.

Add the diced onion and 1/2 teaspoon salt, cooking over medium-low heat while stirring occasionally.

Allow the onion to become translucent and soft, which should take about 6-8 minutes.

Step 2: Cook the Ground Beef

Increase the heat to high and add the ground beef to the onions.

Break the meat into small pieces using a wooden spoon as it cooks.

Continue cooking until the beef is no longer pink and the liquid has evaporated.

Step 3: Add Seasonings and Tomatoes

Add tomato paste, tamarind paste (if using), turmeric, cayenne, and cinnamon to the beef.

Stir to combine with the meat.

Cook until the spices are fragrant and the paste has darkened, approximately 3-5 minutes.

Add small splashes of water as needed to deglaze any tomato paste sticking to the pan, especially if using an enamel-glazed Dutch oven.

Add the canned tomatoes and their juices to the pan.

Fill the empty can halfway with water and add this to the beef along with another 1/2 teaspoon salt.

Use a wooden spoon to break the tomatoes up a bit.

Bring the sauce to a simmer, then reduce the heat to low and let it gently simmer for 30 minutes, stirring occasionally to prevent sticking or burning.

Step 4: Prepare the Cauliflower Rice

As the beef mixture simmers, heat the remaining tablespoon of olive oil in a large frying pan over medium heat until hot but not smoking (about 3 minutes).

Add the riced cauliflower and sauté until it starts to brown on the edges.

Season with 1/2 teaspoon salt and add 1 tablespoon of water.

Continue sautéing until the water has evaporated and the cauliflower is tender.

Remove from heat and set aside.

Step 5: Finish the Beef Stew

After the beef and tomato mixture has simmered for 30 minutes, add the frozen okra and 1/2 teaspoon more salt.

Let the beef and okra simmer together for an additional 20 minutes over low heat.

Taste and adjust salt as necessary for flavor.

Step 6: Serve

To serve, place the cauliflower rice in shallow bowls and top with your desired amount of beef and okra stew.

Enjoy this hearty, flavorful meal any time of the day!