There are tons of recipes and youtube videos around, and converting them to a #WFPB alternative is easy.
Basic Okra Recipe
Here is one nice video, which you can easily convert to #WFPBNO (No Oil - EVER!)
This recipe would be easy to make, and substitute the oil as follows:
- Cut up the onion. Don't drag your knife sideways across the cutting board as the video shows - you will be destroying the edge of your knife very quickly.
- Dry roast it for 5 minutes at 425F (medium/high) without stirring.
- Stir fry it for another 5 minutes at 425F, while adding 2-3 icecubes of veggie broth
- Follow the rest of the recipe.
Her ingredients, with comments:
Okra/Lediesfinger- 500gm Onion- 1 medium or large - double up - see below.
add some chilis
Garlic- 3 or 4 cloves Turmeric powder- 1 tsp Cumin powder- 1tsp Salt- 1/2 tsp - use some liquid aminos instead Oil- 30ml - double up on the onions instead
I remove the oil and double up on the onions. That's all.
So here's the main dish - the promised Okra Tomato Stew:
Okra Tomato Stew
- 1 Bag of frozen okra (14 ounces) or the fresh okras
- 1 red onion, chopped or a small bag of pearl onions (6 ounces)
- Tomato sauce (14 ounces) or fresh tomatoes, peeled and cut (diced)
- some cilantro - I use about 10+ sprigs of cilantro and cut them up good
- 1 teaspoon of allspice or seven-spice mix, or panchpuran
- 1 Tablespoon of mashed garlic (mash with a teaspoon of salt till pasty), alternatively some garlic/ginger paste
- 1/2 lemon, juiced
- Chop the onion and dry roast it in a sauce pan, for 5 mins at 425F, while mincing the garlic.
- Add the minced garlic and stir fry for 5 more mins at 425F, while adding 2-3 icecubes of veggie broth
- Add the okra (still frozen) to the onions and stir-fry for 5 minutes or so.
- Add the garlic paste to the okra, then the tomatoes (or tomato sauce) and lemon juice and allspice or panchpuran.
- Cover the saucepan and let the mixture simmer for 45 minutes, making sure it does not burn at the bottom.
- Add the cilantro if you're using it
- Uncover the last five minutes of cooking to let more liquid evaporate and turn off the heat.
- Serve at room temperature with some pita bread.
The original recipe omits the cilantro, but I think it is delicious and really makes this stew a winner!!!
In an earlier post I discussed Okra in Lentil Sauce:
Have at it folks.