If you are looking for a dish that’s got bold, vibrant flavor and is deeply satiating and comforting, you have come to the right place. This African Stewed Okra in Peanut Sauce is here to wake up your mouth and nourish your body. It’s a one pot wonder that’s vegan, gluten free and perfect for weekly meal prep.
Health Benefits
1. Rich in Fiber for Digestion & Satiety
- Okra, eggplant, red onion, red peppers, tomatoes
These veggies are packed with soluble and insoluble fiber, which supports healthy digestion, helps regulate blood sugar, and promotes satiety (keeping you full longer).
2. Anti-Inflammatory & Antioxidant Support
- Red peppers, tomatoes, cilantro
Brightly colored veggies and herbs are loaded with antioxidants like vitamin C, beta-carotene, and lycopene, which help fight oxidative stress and reduce inflammation in the body.
3. Immune System Boosting
- Garlic, ginger, lemongrass, serrano pepper
These aromatics are known for antimicrobial and antiviral properties. Ginger and garlic in particular can support immune health, while spicy peppers contain capsaicin, which has anti-inflammatory benefits.
4. Healthy Fats for Nutrient Absorption
- Avocado oil, peanut butter (or cashew butter)
These provide monounsaturated fats that are heart-healthy and help your body absorb fat-soluble vitamins (like A, D, E, and K) from all the vegetables.
5. Plant-Based Protein & Minerals
- Peanut butter (or substitute)
Adds plant-based protein along with minerals like magnesium, phosphorus, and potassium. Cashew butter would also provide similar benefits with slightly different mineral profiles.
Ingredient Substitutions
- No avocado oil? Expeller pressed grapeseed oil or peanut oil works.
- No red onion? Yellow onion, the white part of a scallion or shallots work!
- No serrano? Any fresh, spicy chili will work. You can substitute with chili flakes as a last resort.
- Can’t have peanut butter? Cashew butter can get you there.
- No tamari? If you can have gluten, reach for the regular soy sauce.
Recipe Tips & FAQs
- Make sure to get some color on your okra and eggplant. The bottom of the pan will start to look a little dark, but that’s flavor. When you add the tomato it will scrape off the bottom easily and contribute to the flavor of the dish.
- Make sure to use fresh ginger, garlic and lemongrass. Those bright flavors make a huge difference. If you start with great ingredients, your odds of success will increase dramatically.
- It’s ok to add more water if you notice that your sauce is starting to stick to the bottom. The thickness of your peanut butter will vary depending on what brand you’re using.
- Definitely make sure that your peanut butter doesn’t have any added sugar!
Serving Suggestions
- This dish has a soul mate, and its name is a bowl of steamed rice.
- Looking for more protein? Some crispy skin chicken thighs would be absolutely delicious!
- Seafood is great too! Crawfish, shrimp, or any mild white fish will work.
Storage and Shelf Life
Make Ahead: Great for meal prep. This dish tastes even better once it sits in the fridge for a day or two. Hold back the cilantro until you’re ready to serve.
Refrigerate: Up to 4 days in an airtight container.
Freezer: Not recommended.
Reheat Instructions
Reheat in a pan on the stovetop. Add water if necessary to avoid sticking and adjust consistency.
Final Thoughts
I can in no way take credit for this dish, as it has been cooked in Africa for hundreds if not thousands of years. I asked my Liberian friend how lemongrass ended up in African cooking and she told me that the Chinese immigrants brought it with them to help protect from the malaria carrying mosquitos. Something about that fact helped me feel so much more attuned to the rich and fascinating history of this dish.
I recently cooked this recipe at the East Atlanta Farmers Market, and let me tell you, people were loving it. Lots of shoppers came back for seconds and thirds, even the kids were devouring it! That’s why I want to share it with you today. It’s delicious and nourishing, and your whole family is going to be glad you made this African Stewed Okra.
Have you tried this recipe? Please tell us about it in the comments below! And don’t forget to sign up for our newsletter so you can get a new recipe delivered to your inbox every week!
African Stewed Okra with Peanut Butter Sauce
Special Equipment
- None
Ingredients
- 1/4 cup avocado oil
- ½ pound medium sized okra pods sliced
- ½ pound eggplant sliced into thin, bite-sized pieces
- 1 cup red onion small diced
- ½ cup red peppers small diced
- 1 serrano pepper thinly sliced
- 1 tablespoon fresh ginger peeled and minced
- 1 tablespoon fresh garlic peeled and minced
- 2 tablespoons fresh lemongrass chopped finely
- ½ cup crushed or diced tomatoes canned
- 3 tablespoons peanut butter sugar-free
- 2 tablespoons tamari
- ½ cup cilantro washed and torn for garnish
- ¼ -¾ cup water
- Sea salt to taste
- Freshly cracked black pepper
Instructions
- Heat a large skillet on high heat and add half the avocado oil.
- Once hot, add ½ pound each of okra and eggplant, working in batches if needed, and pan roast until it is lightly browned, about 6-8 minutes.
- Remove the veggies from the skillet and add the small diced 1 cup red onion, ½ cup red peppers and minced serrano pepper. Saute until tender, about 5 minutes.
- Now add the cooked okra and eggplant, plus 1 tablespoon each of ginger, garlic and lemongrass to the skillet. Stir to combine.
- Next add ½ cup tomatoes, 3 tablespoons peanut butter and 2 tablespoons tamari to the pan. Adjust the consistency with water to the desired thickness. Cook on low heat, covered, for 10 minutes. Give it a stir every couple of minutes.
- To serve: Divide the okra between the plates. Garnish with the hand-torn 1/2 cup of cilantro.
Hi, I’m Julia.
I’m a chef and wellness advocate passionate about helping others live well through nourishing food. I trained at the Culinary Institute of America and now work as a personal chef and community food advocate in Atlanta.
Want to know what inspired me to start Everyday Alchemy? Click the link icon below to read more.
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