Okra + Chickpeas | Recipe

Filled with aromatics, cozy, hearty, yet light + lifted with summer’s bounty, this stew is nutritious, and a great vegetarian go-to!

Ingredients

• 12oz packet of fresh okra, about 3 cups when diced

• 4 fresh plum tomatoes / 1 x 28oz can of diced tomatoes, preferably organic

• 3 medium-sized shallots / 1/2 red onion

• 1 fresh green chili*

• 1/2 inch piece of fresh ginger, about 1 heaping tsp when minced

• 3-4 garlic cloves

• 1 can of organic chickpeas**, usually about 15.5 oz, drained + rinsed

• 1 tbsp ground cumin

• 1 tsp ground coriander

• 1/2 tsp ground turmeric

• 1/2 tsp cayenne powder / red chili powder

• 1/2 tsp paprika powder

• pinch of fresh black pepper, optional, this enhances turmeric’s absorption

• 1 cube of vegetable bouillon, dissolved in 1 cup of hot water, or see substitution option below

• of 1 lemon, keep aside for the end

• 1 handful of fresh cilantro/coriander, stems + leaves

• Salt, kosher or pink, to taste, about 1 tsp

• 2-3 tbsp avocado oil, can sub with coconut oil, olive oil, or ghee
  
  

* Use regular skinny green chili, or serrano, or bird’s eye chili. Can sub chili flakes.

** Chickpeas are highly linked to being produced with Glysophate, a cancer-linked weed killing chemical. Opt for organic as much as possible.

Method

1. Prep ingredients, wash, chop, + set aside.

   • Dice the tomatoes, if using fresh.

   • Slice the shallots, thin, can use a mandolin. If using red onion, dice.

   • Trim the ends, and chop the fresh chili pepper into 1/4 inch pieces. If using chili flakes, set aside 1/4-1/2 tsp chili flakes.

   • Grate the ginger on a microplane, no need to peel the skin. Alternatively, dice and mince very small.

   • Grate the garlic cloves on a microplane. Alternatively, dice and mince very small.

   • Trim the ends of the okra, cut into 3/4 inch pieces, about three pieces per stalk.

   • Measure and spoon all dry spices into a prep bowl, if sensitive to spice, don’t mix the cayenne/chili here, add to your taste whilst cooking

   • Juice the lemon. Roll, cut in half, and squeeze into a prep bowl - avoiding seeds. Use a citrus juicer or fork to ensure all juice is extracted.

   • Finely mince fresh cilantro, stems included. Its benefits lie within the whole plant. If minced well, you can’t tell.

2. Heat a large saucepan over medium-high heat.

3. Add 2-3 tbsp of avocado oil, and add the diced tomatoes. Season with salt, about 1 tsp, this will also help draw out the water. Let cook for 4-5 mins. Careful not to add too much salt at this stage, you can always layer more salt in further down. Keep in mind you will also add vegetable bouillon/stock which includes salt.

4. Add in shallots + chili. Stir and let cook for another 2 minutes. If heat seems too high, bring it down to medium.

5. Add in spices, let it toast directly in the pan for 30 seconds, then stir. Add in garlic and ginger, stir, let cook for 1-2 minutes.

6. Add in chopped okra. Maintain high heat to get a good texture on the okra. Turn it up a tad if needed. Let okra sit on the heat for a couple minutes.

7. Add in vegetable bouillon or stock. Stir.

8. Add in chickpeas. Stir. At this point adjust chili, salt + water levels as needed.

9. Let cook for 10 minutes, or up to 25 minutes, until flavors are well combined, + stew texture has thickened. It should not be dry, but not watery.

10. Finish off with lemon juice. Plate. Garnish with fresh cilantro.

    • Enjoy as-is, or with rice, chapati [traditonal Indian/Pakistani bread], khubz libnani [traditional Arabic/Lebanese bread], or a flour tortilla [if none of the other options are available], or a dollop of creamy yogurt.

THE INGREDIENTS EXPLAINED

Spices are high in healing properties, being high in polyphenols, + can support a healthy body, preventing many diseases + illnesses. However, consistently consuming them, + in decent quanitites, is the way to truly benefit. A good, healthy gut also maximizes absorption of the spices + their benefits.

okra

Vitamin K, Potassium, Folate, Vitamin A, Iron, Niacin, Quercetin, Fiber. In season July-Sept [Summer-Fall], can be found frozen, or in Eastern grocery stores other months. We encourageg making the most of them while in season!

Ginger + Garlic

Usual suspects for the base of many dishes. Flavor punch + anti cancer, anti microbial, anti fungal, anti viral, anti bad cholesterol properties. Ginger, in addition to these benefits is also anti-nausea, digestive aid + anti-inflammatory.

Cumin

Digestive health, helps maintain healthy blood sugar levels, healthy cholesterol level support, antibacterial and antiviral against many everyday viruses. Naturally high in iron.

coriander / cilantro

Potential protection from sun damage in skin. Anti cancer + anti fungal. Potentailly supports pain releif with its natural analgesic properties. High in Vitamin A, C, K. Trace amounts of folate, potassium, magnesiu, choline, lutein.

turmeric

Anti-oxidant, anti-inflammatory, resulting in multiple health benefits, and helping with inflammatory and degenerative conditions.

cayenne

Vitamin C, B6, E, potassium, manganese + flavanoids. Aids digestion, avoids blod clotting, and helps healthy blood flow which aids in detox, metabolism + anti irritant. It’s highg beta-carotene antioxidant benefits help colds + flu, kicking up your immune system.

paprika

Vitamin A + Cartenoids, helping eye sight + vision. Vitamin E for healthy blood flow. Relatively high in iron.

shallots

Cancer fighting anti-oxidants, allicin, quercitin, just as in onions, help protect the cardiovascular system. EEOs present in shallots could help supress lipid [fat] accumilation. Antifungal, including for candida. Helps support + maintain strong bones.

Check out the quick video tutorial on our IGTV here: https://www.instagram.com/tv/CE90lT0AwXT/

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