Check your seasonings -my broth was salty enough, but you may wish to add some extra. As the mixture cooks, it will thicken and get slippery, as the okra does its work. You could toss a slit habanero into the stew as it simmers, if you’d like to add some heat. Add the puree to the beef and simmer about 30 minutes, until the stew becomes thick and deep brown. The second batch included the remaining eggplant and broth along with the trimmed okra and tomatoes.ģ. You can use fresh or frozen okra there isnt a vast difference in delicious levels and you can also use frozen cilantro (coriander) and a can of tomato when not. Add the fried okra to the cilantro/garlic mixture and add enough beef broth to cover all the ingredients and a bit more (6-8 cups). Add the tomato paste, fresh cut tomatoes and 4 cups of water to the pan. Cook the okra, stirring occasionally until the okra is fully cooked, about 10 minutes. I started with the onion and most of the eggplant with 2 cups broth. Add the frozen okra, salt, pepper and 7 Spice to the garlic cilantro mixture and stir well, coating the okra with the mixture and breaking up the frozen okra. Puree vegetables in batches, cutting them in chunks your blender can handle. Juices will release – let them steam off and continue to cook until the meat looks oily again.Ģ. Drop in the red palm oil – if the pan is good and hot, it will smoke, so quickly add the meat and brown it. Heat a large wok or skillet over high heat. It’s yummy and filling.1 habanero pepper (optional) Instructionsġ. I find adding beans to rice makes it even better. When the ingredients reach a simmer, reduce the heat to low. Add 3/4 cup water to the skillet, along with the cooked lentils, crushed red pepper flakes, and vinegar. Drain the water and arrange the eggplant in the plate where the okra was placed. It will be good if ice is added to keep the water cold. Remove from the cooking pot and place in the same bowl with cold water. Cover the skillet and cook for about 5 minutes, or until the eggplant is getting soft and the tomatoes have released their juices. Meanwhile boil the eggplants for 5 minutes. Serve the summer veggie eggplant, pepper, and okra dish on a whole grain of your choice. Add the eggplant, tomatoes, sugar, and salt. It’s a natural soy sauce that gives the summer dish a special note. You can substitute it with baby zucchini.įor seasoning, I used Bragg liquid soy seasoning. Fried okra is simmered in a flavored garlic tomato sauce with beef stew cubes and served on a bed of white rice with vermicelli noodles. My friend would use Chayote, which also does not grow here. Mushrooms are an important anti-cancer food that we should eat more often, and it goes very well with summer veggies. Fuhrman’s whole-food, plant-based diet, I added mushrooms to the dish. In her home country, all these summer veggies grow nicely and are used widely. This summer veggie eggplant, pepper and okra recipe was inspired by a Filipino friend. However, as with all my recipes, if you don’t have something or grow something else that would be a good fit just substitute it. We do grow a lot, but like on this particular day, the only homegrown harvest I used was the garlic scape. This is the reality of growing food from the garden to the table in a cold climate. Thankfully we can still enjoy all the summer veggies because grocery stores carry them and often do so even year-round. After all, peppers are classic summer vegetables as well. Outside in soil they do not grow that well here. Peppers do well on the tower garden, growing hydroponically. Okra Stew with tender chunks of meat and crisp okra in aromatic tomato sauce, is an easy, comforting and delicious stew. We prefer the small eggplant varieties, so for a recipe like that we would use 2-3 from our homegrown eggplants. A great substitute for okra is scarlet runner beans or any other green bean.Įggplants and peppers grow quite well in a greenhouse. Okro stew (or okra stew) is one of the best accompaniments to banku, one of Ghana’s national dishes. This one is actually growing in our indoor garden and it does have a fruit, the first and only okra fruit up till now in our garden. Our summer weather is just too cold for okra. It’s a first for us, and probably a last. And there are some that are really struggling because they are true summer veggies who like it hot.įor example this okra plant. The only difference we notice is that some don’t grow as well as others do. In our northern cool climate, all veggies are summer crops. There are broccoli, peppers, carrots, potatoes, and tomatoes growing happily together. Since our summers are so short, we try to grow all the veggies at the same time. This summer veggie eggplant, pepper and okra recipe is made out of real summer veggies and it’s super yummy.
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