Okra Stew Recipe With Chickpeas

okra stew

What is Okra?

So a couple of years ago I had a friend going WILD for Okra, they were literally eating it every day. I kid you not. Okra is a vegetable that’s very popular in middle eastern and African countries and I thought if my friend was eating it every day it must be good! I was really keen to try some but living in England, like most foreign fresh produce it was pretty tough to find. Eventually I found it in an international supermarket sliced and frozen.

Fresh or frozen okra?

I did have doubts about the quality of it being frozen but in the couple of years I’ve been using it in recipes and doing a little bit of research I’ve found that people tend to favour frozen over fresh and I’ve seen many people mention that fresh often has a slimy texture, whilst I have my doubts that frozen okra is better than fresh I’m going to take their word for it and suggest you to buy frozen okra like I did but if fresh is available I’d love to hear your thoughts on using fresh okra and whether there’s any truth in this slime business. For anyone that’s never heard of okra, I personally think the texture is very similar to peppers but with a taste closer to courgette. 

I spent a while trying to figure out how to incorporate okra into various dishes such as stir frys and salads but whilst it wasn’t bad, it wasn’t that great either, I felt like I’d tried so hard to find this vegetable and now I was wasting it. Then I came across a post that mentioned “Okra Stew” and I breathed a sigh of relief. I tried a few recipes to get the idea and then used the best of all of the recipes to use my own. This recipe produces 2-3 portions of stew, don’t forget to adjust ingredient quantities to suit your needs.

Do you have a diet restriction?

This recipe is a great option if you have one of the following food intolerances:

  • Vegan
  • Vegetarian
  • Gluten Free
  • Dairy Free
  • Nut Free
  • Low GI
  • Paleo Friendly
  • Low Fat
  • Syn Free

All slimming world related info is gathered from various internet sources. Syn values may be incorrect or outdated. If you see one is wrong, please let me know so I can update the information!

Step 1: Dice and fry the onion

So, lets start making this quick and easy okra stew recipe. Start by dicing an onion and crushing 2 cloves of garlic. Most Okra stew recipes ask for a white onion however i opt for red which has a more subtle flavour and compliments the okra better in my opinion. Cook the onion in a saucepan or wok (I love to use my wok for literally everything on the hob) until soft and slightly transparent, this should take around 5 minutes. Add your garlic and cook for another 1-2 minutes.


Step 2: Add the main ingredients

Add in two tins of chopped tomatoes and the seasonings and stir well. Stir in the frozen okra and the cooked/canned chickpeas. Cook for around 15 minutes until the sauce has thickened slightly. I think the thickness for stews and even soups and casseroles or anything of the like is completely down to preference, if you prefer a thinner stew you could add a splash of water or you could keep the stew cooking until its thick enough to eat with a fork. As long as you and anyone else eating are happy with the outcome that’s all that matters. Personally, just as I like my soups i also like a nice thick chunky stew.

okra stew

Serving this okra stew

I serve this stew with crusty bread every time but I’d love to have a go at making bread bowls one day, this okra stew would be perfect for bread bowls!

How to freeze this stew

This stew freezes well so its great for batch cooking which is something i’m really getting into at the minute. Im finding it so much easier to make all my dinners up at the start of the month and portion them out for the freezer. It’s like having healthy nutritious ready meals without all the nasty additives.

How to reheat okra stew

If frozen, let the stew defrost completely before reheating in the microwave for 4-5 minutes.

okra stew

Latest posts:

Please consider liking and following my Instagram and Facebook @ HealthyHeartyWholesome. Not only does it help you to stay up to date with all of these cool recipes but it helps support me, which means I can continue to bring you these super yummy healthy recipes for weight loss for FREE!

okra stew

Okra Stew Recipe With Chickpeas

Okra stew is a middle eastern and african dish that's low calorie, healthy and so tasty.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Lunch, Main Course, Soup
Cuisine African, Middle Eastern
Servings 2
Calories 250 kcal


  • 800 g chopped tomatoes tinned in juice
  • 200 g okra frozen, sliced
  • 200 g chickpeas canned, cooked
  • 1 red onion
  • 2 cloves garlic
  • 3 dried bay leaves
  • 1 tsp allspice
  • 1 tbsp maple syrup
  • ½ tsp salt


  • Chop up an onion and 2 garlic cloves and cook them in a large frying pan or wok.
  • Add in 2 tins of chopped tomatoes (800g) along with all seasonings and mix well.
  • Add in the chickpeas and okra and continue to cook for 10 minutes until the sauce thickens.
  • Serve with crusty bread.


Please see full blog post above for more detailed instructions and pictures.
Follow me on social media @healthyheartywholesome to make sure you never miss a recipe.

Related Recipes:

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating