Diabetes-friendly dinner

Spiced Okra and Tomato Stew

Name: Spiced Okra and Tomato Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: west african
Ingredients: 400 grams okra (fresh, sliced); 300 grams tomatoes (chopped); 1 medium onion (chopped); 2 cloves garlic (minced); 1 teaspoon ginger (grated); 500 milliliters vegetable broth (low sodium); 2 tablespoons olive oil; 1 teaspoon cumin (ground); 1 teaspoon coriander (ground); 1 teaspoon paprika; ½ teaspoon salt (to taste); ½ teaspoon black pepper (to taste)

A hearty West African stew with okra, tomatoes, and spices.

Prep 15 minCook 30 minServes 4

Nutrition per serving

18g

Carbs

Fiber

Sugar

Protein

Fat

120

Calories

Estimated values per serving.

Ingredients

400 grams okra (fresh, sliced)
300 grams tomatoes (chopped)
1 medium onion (chopped)
2 cloves garlic (minced)
1 teaspoon ginger (grated)
500 milliliters vegetable broth (low sodium)
2 tablespoons olive oil
1 teaspoon cumin (ground)
1 teaspoon coriander (ground)
1 teaspoon paprika
½ teaspoon salt (to taste)
½ teaspoon black pepper (to taste)

Method

1
Heat olive oil in a pot over medium heat.
2
Add onion, garlic, and ginger; sauté until fragrant.
3
Stir in cumin, coriander, and paprika.
4
Add tomatoes and cook until softened.
5
Pour in vegetable broth and bring to a simmer.
6
Add okra, salt, and pepper; cook until tender.

Make it fit your blood sugar goals

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This recipe is general guidance, not medical advice. Carb needs depend on your treatment and goals, so check with your doctor, diabetes nurse or dietitian if you're unsure.