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Okra Stew Recipe in white bowl with fresh parsley in the background

Okra Stew With Spinach & Carrots

Warm and comforting on cold fall or winter evenings, but also packed full of nutrition, this Okra Stew is a tasty one-pot dish that will leave you feeling satisfied.
Course Main Course
Cuisine African, American, Haitian
Prep Time 20 minutes
Cook Time 1 hour 25 minutes
Servings 8 People
Calories 218kcal


  • Saucepan


  • Cup Olive Oil
  • 1 Large Onion; Chopped
  • 6 Carrots
  • 2 Lbs. Okra
  • 6 Oz. Tomato Paste
  • 1 Lb. Fresh Spinach
  • 3 Garlic Cloves; Chopped
  • 2 Tbsp. Better Than Bouillon Vegetable Paste
  • 1 Tsp. Salt
  • 4 Cups Water
  • ¼ Cup Fresh Parsley
  • 3 Garlic Cloves; Chopped
  • 1 Tbsp. Allspice; Or use 1 ½ Tsp. Ground Cloves
  • ½ Tsp. Black Pepper
  • ¼ Cup Water For Slurry
  • 1 Tbsp. Cayenne Pepper For Slurry
  • 1 Tsp. Cayenne Pepper; Optional


  • Chop the onions, carrot, garlic, and parsley. Set aside.
    Over medium high heat in a skillet, add the oil. Once heated, add the carrots and onions. Cook for 5 minutes. Add the okra. Stir and cook for about 25 minutes. Use the spoon to mash the okra as they become tender.
    Cover with a lid and continue cooking for 10 minutes. Stir to avoid sticking at the bottom, and continue to mash with the spoon. This process should take about 5 minutes.
    Cover and cook for additional 10 minutes.
    Remove the cover, and add in the tomato paste. Stir well to combine. Then add ½ cup of water.
    steps 1-5 to make soup.
  • While mixing, add in the spinach a little at time until you have used half of the spinach bag. Add in 1 ½ cups of water. Cover and allow to cook for about 10 minutes to allow the spinach to wilt.
    Uncover, stir and add in the remaining spinach. Next, add in the parsley and garlic. Add in the remaining 2 cups of water. Cover and cook for about 10 minutes.
    Steps 6 and 7 to make okra soup
  • After 10 minutes, uncover, stir, and add in the spices, cayenne pepper, and vegetable paste. Stir well, then add the slurry.
    Cover to simmer over medium heat for an additional 15 minutes over medium heat. Serve over white rice or with yellow yams.
    Steps 8 and 9 to make stew.



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*** Calories are estimated per serving


Serving: 8People | Calories: 218kcal | Carbohydrates: 27g | Protein: 6g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 851mg | Potassium: 1133mg | Fiber: 10g | Sugar: 10g | Vitamin A: 295IU | Vitamin C: 88mg | Calcium: 70mg | Iron: 11mg