Name: Creole Okra and Lentil Stew
Prep time: 15 min
Cook time: 55 min
Ingredients: 1 cup chopped onions; 1 cup chopped red bell peppers; ½ cup chopped celery; 4 garlic cloves, minced; ½ tsp dried cayenne pepper; ½ tsp dried thyme; ½ tsp dried rosemary; ½ tsp dried sage; ½ tsp smoked paprika; 1 tsp onion powder; 1 tsp garlic powder; 1 Tbsp Italian seasoning; 1 cup crushed tomatoes; 1 cup red lentils; 6 cups cut okra (frozen or fresh); 3 ½ cups low-sodium vegetable broth; 2 Tbsp hot sauce, not tabasco (optional); Fresh basil leaves, for garnish (optional)

By Sharme Ridley, MEd, EdS

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This stew is reminiscent of okra gumbo, a Southwest Louisiana favorite.

Prep: 15 mins Cook: 55 mins Yield: 6–8 servings

Gluten Free Low Sugar Nut Free Soy Free

Showcasing the “holy trinity” of Louisiana Creole cuisine—onions, bell peppers, and celery—and a warm blend of aromatic herbs, it is pure comfort food. Try it over rice or a baked potato. You can’t go wrong!

Ingredients

1 cup chopped onions
1 cup chopped red bell peppers
½ cup chopped celery
4 garlic cloves, minced
½ tsp dried cayenne pepper
½ tsp dried thyme
½ tsp dried rosemary
½ tsp dried sage
½ tsp smoked paprika
1 tsp onion powder
1 tsp garlic powder
1 Tbsp Italian seasoning
1 cup crushed tomatoes
1 cup red lentils
6 cups cut okra (frozen or fresh)
3 ½ cups low-sodium vegetable broth
2 Tbsp hot sauce, not tabasco (optional)
Fresh basil leaves, for garnish (optional)

Instructions

1. Heat a heavy-bottomed pot over medium-low heat.
2. Add onions, bell peppers, and celery to the pot. Sauté until vegetables are tender, stirring frequently and adding broth as needed, one tablespoon at a time, to prevent sticking. This process should take about 10 minutes.
3. Add garlic and stir for about 1 minute.
4. Add a few tablespoons of broth and stir. Add all herbs and spices.
5. Stir in tomatoes, ½ cup broth, and okra. Cover pot and simmer for 15 minutes, stirring regularly.
6. Add remaining broth and lentils. Bring to a light boil, stir, cover, and simmer on low heat for about 30 minutes, or until lentils are cooked and the stew’s consistency is similar to a thick, chunky gravy.
7. Add additional broth or water for a thinner consistency, if desired.
8. Serve over rice or a baked potato.
9. Garnish with fresh basil, if desired.