Recipes » Soups » Creole Okra and Lentil Stew
T. Colin Campbell Center for Nutrition Studies

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!


  • 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)


  • 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.

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