Discover the perfect Gombo (Okra Stew) recipe, a beloved dish featuring tender okra simmered with flavorful meat or fish. This easy-to-follow recipe highlights the rich, savory flavors of this classic stew, offering a comforting meal that's both nutritious and delicious. Ideal for family dinners or special occasions, this okra stew is sure to become a new favorite. Learn how to make Gombo from scratch with simple ingredients and straightforward steps for a hearty and satisfying dish.
Ingredients:
- 1 lb (450g) okra, sliced
- 1 lb (450g) meat (beef or lamb), cut into cubes or fish fillets
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 2 tomatoes, chopped
- 1 tablespoon tomato paste
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon cayenne pepper (optional, for heat)
- 4 cups (1 liter) beef or vegetable broth
- 2 tablespoons vegetable oil
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish
Instructions:
Prepare the Ingredients:
- Rinse and slice the okra.
- Cut the meat into bite-sized cubes or prepare the fish fillets.
Cook the Meat or Fish:
- In a large pot or Dutch oven, heat the vegetable oil over medium heat.
- Add the meat or fish and cook until browned on all sides. Remove from the pot and set aside.
Sauté the Vegetables:
- In the same pot, add the chopped onion, bell pepper, and garlic. Sauté until the onion is translucent and the vegetables are tender.
Add Tomatoes and Spices:
- Stir in the chopped tomatoes and tomato paste. Cook for a few minutes until the tomatoes are softened.
- Add paprika, ground cumin, dried thyme, and cayenne pepper (if using). Mix well.
Combine and Simmer:
- Return the browned meat or fish to the pot.
- Pour in the beef or vegetable broth and bring to a boil.
- Reduce the heat to low, cover, and let simmer for 30-40 minutes, or until the meat is tender and fully cooked.
Add the Okra:
- Stir in the sliced okra and continue to cook for an additional 10-15 minutes, or until the okra is tender but still holds its shape.
Season and Serve:
- Season the stew with salt and pepper to taste.
- Garnish with fresh parsley or cilantro before serving.
Enjoy your Gombo (Okra Stew) with rice, crusty bread, or on its own for a comforting and satisfying meal!
Nutritional Values:
Okra:
- Calories: 35
- Protein: 2g
- Carbohydrates: 7g
- Fiber: 3g
- Vitamin C: 23% of the Daily Value (DV)
- Folate: 15% of DV
- Calcium: 8% of DV
- Magnesium: 7% of DV
Benefits:
- Rich in Nutrients: High in vitamins C and K, folate, and antioxidants.
- Digestive Health: High fiber content supports healthy digestion and can help prevent constipation.
- Blood Sugar Control: May help stabilize blood sugar levels due to its fiber and low glycemic index.
Meat (Beef or Lamb):
- Calories: 250
- Protein: 26g
- Carbohydrates: 0g
- Fat: 17g
- Iron: 15% of DV
- Vitamin B12: 60% of DV
- Zinc: 30% of DV
Benefits:
- High-Quality Protein: Provides essential amino acids for muscle repair and overall health.
- Iron-Rich: Supports red blood cell production and helps prevent anemia.
- Vitamin B12: Vital for nerve function and the production of DNA and red blood cells.
Fish (if used):
- Calories: 120-200
- Protein: 20-25g
- Carbohydrates: 0g
- Fat: 2-10g
- Omega-3 Fatty Acids: 500-1,000mg
- Vitamin D: 30% of DV (for fatty fish)
Benefits:
- Heart Health: Rich in omega-3 fatty acids, which support cardiovascular health.
- Low in Calories: A lean source of protein that can aid in weight management.
- Bone Health: Fatty fish provides vitamin D, which is essential for bone health.
Onion:
- Calories: 45
- Protein: 1g
- Carbohydrates: 11g
- Fiber: 2g
- Vitamin C: 10% of DV
- Calcium: 3% of DV
- Potassium: 4% of DV
Benefits:
- Antioxidant Properties: Contains quercetin, which has anti-inflammatory and antioxidant effects.
- Heart Health: May help reduce blood pressure and improve heart health.
- Digestive Health: Provides prebiotics that support healthy gut bacteria.
Garlic:
- Calories: 4
- Protein: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Vitamin C: 1% of DV
Benefits:
- Immune Support: Contains allicin, which has antimicrobial and immune-boosting properties.
- Heart Health: May help lower cholesterol levels and blood pressure.
- Anti-Inflammatory: Known for its anti-inflammatory effects.
Bell Pepper:
- Calories: 25
- Protein: 1g
- Carbohydrates: 6g
- Fiber: 2g
- Vitamin C: 150% of DV
- Vitamin A: 15% of DV
Benefits:
- High in Vitamin C: Supports immune function and skin health.
- Antioxidant-Rich: Contains carotenoids that protect cells from damage.
- Low in Calories: A nutritious addition to meals without adding many calories.
Tomatoes:
- Calories: 22
- Protein: 1g
- Carbohydrates: 5g
- Fiber: 1g
- Vitamin C: 28% of DV
- Vitamin A: 20% of DV
Benefits:
- Rich in Lycopene: An antioxidant that may reduce the risk of certain cancers and heart disease.
- Hydration: High water content helps keep you hydrated.
- Skin Health: Vitamins C and A support healthy skin.
Tomato Paste:
- Calories: 13
- Protein: 0g
- Carbohydrates: 3g
- Fiber: 0g
- Vitamin C: 4% of DV
- Iron: 2% of DV
Benefits:
- Concentrated Nutrients: Provides a concentrated source of antioxidants and vitamins.
- Flavor Enhancer: Adds depth of flavor to dishes with minimal calories.
Spices (Paprika, Cumin, Thyme):
- Paprika: Calories: 6, Vitamin A: 12% of DV
- Cumin: Calories: 8, Iron: 3% of DV
- Thyme: Calories: 6, Vitamin C: 8% of DV
Benefits:
- Antioxidants: Spices like paprika and thyme contain antioxidants that help combat oxidative stress.
- Flavor and Health: Enhance flavor without extra calories and contribute to overall health through their various bioactive compounds.
Vegetable Oil:
- Calories: 120
- Protein: 0g
- Carbohydrates: 0g
- Fat: 14g
- Vitamin E: 10% of DV
Benefits:
- Healthy Fats: Provides essential fatty acids needed for cell function.
- Vitamin E: An antioxidant that supports skin health and immune function.
By including these ingredients in your Gombo (Okra Stew), you not only enjoy a delicious dish but also benefit from a variety of essential nutrients and health advantages.
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