Our traditional Liberian food, red oil okra stew recipe, has subtle sweetness, perfect amount of gooeyness, it is tasty, and is overall an enticing dish; we show you how to cook okra stew with easy steps. This fruit is more of an acquired texture than an acquired taste as is most vegetarian African food. However, those who see daylight tend to become quite evangelical about its worth. Okra provides a rich flavor to this vegetarian African food that will quickly win you over. In fact, it is a valuable addition to stew recipes like adding it to any green lima beans recipe. Some Africans call it Okro, the main ingredient in this simple one-pot red palm oil recipes. Sautéing it for a good period of time reduces its mucilaginous texture. We will show you how it is done. Curious about a no-animal-meat food lifestyle? peep instagram to see what I eat live😊.
Recently, I came from our vacation and I missed my native food. Immediately I compile the ingredients for red oil okra stew with green lima beans recipe, the Liberian way. This vegetarian African food made me feel right at home! I’m delighted to share how to cook okra stew so you find your own comfort food.
Vegetarian African Okra Stew Ingredients
When you have the best ingredients, you can cook very simply and the food will be extraordinary because it tastes like what it is.Alice Waters
Who said healthy food isn’t flavorsome? This couldn’t be further from the truth especially where red palm oil recipes are concern. For instance, you’ll know you’ve hit the mark with this traditional Liberian food when a little bite wonderfully melts away in your mouth as you chew.
First off, palm oil is the basic West African ingredient that adds an unquestionable flavor to this delightful spicy concoction. Not to mention the high Vitamin A health benefits associated with it. Red palm oil produces a traditional African touch to any stew.
Sure, not all Africans know how to cook okra stew. Liberians enjoy okra stew cooked with a variety of proteins and served with fluffy rice or banku (fermented corn and cassava dough). You can also add it to any green lima beans recipe to bring out that full rich flavor. Fresh or dried lima beans add a velvety and buttery taste that is filling. We love carbs here because carbohydrate is healthy and offer great benefits. Best to avoid canned lima beans to retain the earthy and creamy texture in your green lima beans recipe.
Our palm oil okra stew recipe is the best vegetarian recipe because it is hefty, filling and very nutritious. This leads us to this next point…
What kind of vegetable is Okra/okro?
Despite the fact that it is eaten as a vegetable, the okra plant is a fruit. Moreover, Okra is a flowering plant harvested for its immature seed pods. It is also called ladies’ fingers due to its long tube-shaped frame.
You can find different variations of it in West Africa and the rest of the globe. If you already know how to cook okra stew, you might know that okra stew from West and Central Africa is directly related, by name and consistency, to certain variations of gumbo from South American dishes.
Although it is not certain where okra originated from, this vegetable is a common West African staple.
The Perfect Hearty Vegetarian African Food
Imagine scooping a spoon of delicious vegetarian African food only to end up with some tough pulp in your mouth. Fresh vibrant pods is the secret to this juicy traditional Liberian food. Experts will tell you to meticulously pick out the best pods when buying okra at the market or store.
First, use your eyes. If you buy okra the size of a carrot, the odds are that it is overgrown and tough. Select small and medium in size pods. For this reason, the younger the okra, the softer they are. Then, feel the tips with your fingers. When you break off the tip of fresh okra, it leaves no strands of tough fibers. On the flip side, the tip of tough pods will not have a clean break.
In other words, to acquire that pleasant fresh texture for this palm oil stew recipe, be mindful of your selection. Best to get it when in season and freeze them for use when desired.
Pssst, remember to cut off the tips when cooking with fresh okra; traditional African food especially ones featuring red palm oil recipes requires it. Also, remember to thaw out frozen okra before cooking it. You’ll be glad you did… On the other hand, the green lima beans in this recipe does not need to be thawed.
What does Palm Oil Okra Stew Taste like?
Most people are intimidated by okra because it is slimy. Ma people, this recipe shows you how to minimize the slime, and the juicy taste will make you not recognize the slime. Not forgetting that the slime is part of it’s charm *wink wink*
Now, depending on the textures your taste buds can accommodate, it is possible to relish okra without its sliminess. This is done by either frying or roasting it, which cuts on the slimy texture. On the other hand, if you enjoy the texture, you can make the stew into a thick mush.
When served by itself, okra has a sweet grassy flavor that is similar to that of the eggplant. You have to get past the glutinous texture to enjoy the taste. Furthermore, okra takes up the flavor of the ingredients in a stew thus bringing out a fuse of flavors that is absolutely charming.
That said, if you are among those who fancy ogbono soup, you’ll definitely enjoy this delicacy. A sizable bowl of rice with this stew will go down smoothly and your body will thank you for the many nutrients, which are in this dish. This traditional Liberian food offers earthy flavor as well as healthy fat and wheat gluten offers protein. To say the least, the numerous amounts of fiber in okra aids in gastrointestinal health among its other nutritional benefits.
The perfect mix of texture and flavor in this vegetarian African food okra stew is a great incentive to cook this dish. Are you inspired to try it out? Share your experience in the comments.
Don’t let the slime fool you, Okra is a champ! The perfect nutritious swallow. Have a taste.
- 245g Seitan (OR protein of Choice)
- 1 whole onion diced
- 1lb Lima Beans
- 2lbs Cut Okra (454g bag)
- 1 TBSP Habanero diced
- 2.5 cups Vege broth
- 1/3 cup Palm Oil (aka Red Oil)
- ¼ tsp salt & pepper
- Heat 1/3 cup of Palm oil/Red oil on medium heat.
- Saute 1 whole onion diced and cook on low for 5 minutes.
- Add 2lb of cut okra and stir to ensure the okra is well soaked in the oil. Let it cook on high heat for 8 minutes. The slimy texture will begin to show.
- Add 1/4 teaspoon of salt and black pepper. Stir the mixture so that the seasoning sits in.
- Add 245g seitan (OR protein of choice), 1 tablespoon habanero pepper diced, and 1lb lima beans. Stir the mixture well to combine.
- Add 2.5 cups of Vege broth and cover the pot. Let it simmer between medium and high heat for 15 minutes.
- Stir to check if the consistency is as desired. If the soup is too chunky, you can add a splash of water to make it lighter then let it boil for a minute. Turn off the heat.
- Serve it with a bowl of rice or any other starch of choice.
- Let's eat😀
- Cooking the okra on low heat for longer makes it more slimy.
- If you want it very smooth, you can blend or puree the okra before cooking to make a mushy. Just a thought.