Today I got for YOU an easy recipe of roasted eggplant with okra stew slow cooked in the oven. This dish is highly nutritious, vegan ,and gluten free, and  it’s the perfect healthy comfort meal on Sunday! 

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This recipe is easy but needs some time to prepare. These daysff I do prefer quick meals, and I’m sure YOU do too. But some days, especially Sundays call for slow cooking. It calms you in a  therapeutic way, and its very rewarding since the flavors got deepened, very rich and aromatic. I originally made this recipe, by preparing marinara sauce for chicken parmesan- wasn’t thinking of creating new one-I wanted a change and to make it healthier. So, I threw the vegetables I had at that time, eggplant, okra, and rocket leaves, I mixed them long with the sauce and put it in the oven. It was fantastic and so delicious. But the rocket leaves of course got wilted so I skipped them today. 

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And I really needed a way to use okra, it’s one of my favorite vegetables, and I love it cooked in a stew with  lamb meat. However, I don’t make it often as I wish, as my family are not very fond of lamb meat in stews. So here this recipe comes to life. 

Eggplant 

Is a vegetable related to a night shade family. It’s low in calories, fats, and has good amounts of fibers, and minerals. I was for real an eggplant hater, and I converted. Eggplant recipes on the blog are THE MOST visited at all times. Eggplant fits wells with meat, and as well in vegetarian and vegan meals, has a fulfilling texture, affordable and easy to find all year around. 

Most of the benefits comes from the skin, so its crucial not to remove it when you cook. It becomes thin, and totally, edible, and palatable. The bigger the eggplant is, the bitter flavor it has! But oddly enough, it becomes higher in antioxidants contents!

• It has compound called anthocyanins, that is belongs to phytochemicals known as flavonoids. It may lower cholesterol too, but this not conclusive yet.

Roasted eggplant 

Keep in mind, that eggplant needs roasting before adding it to the stew. But relax, it is easy and straight forward. You cut eggplant in slices, brush it with olive oil, and some salt. Put it in the oven, while you can prepare the marinara sauce. 

Okra

It’s called lady fingers too! Is a vegetable, its contains edible seeds. The longer the okra pods are, the more fibrous it gets. I prefer to get the frozen one that are small in size, and ready for cooking.

Why you should include okra in your diet

• A low calorie vegetable, and has good amounts of fiber and protein. A cup of it has almost 100% of daily Folate intake! And it’s also high amounts of Vitamin A, K, and C. It has high amounts of minerals too, like magnesium, manganese, and calcium too.
• Okra has antioxidants, and other compounds that maybe helpful in treatment of diabetes, and can lower cholesterol too. 

💬 FAQs — Roasted Eggplant & Okra Stew (Vegan, GF)

1) Do I have to roast the eggplant first?
Yes. Roasting keeps the slices tender (not mushy) and prevents the stew from getting watery.

2) Fresh or frozen okra — which is better?
Both work. Choose small pods (fresh or frozen) for the best texture and fewer fibers.

3) How do I reduce okra “slime”?
Use small okra, don’t over-stir, and roast or sauté it briefly before adding to the sauce. Acid (tomato, lemon) also helps.

4) Can I use canned tomatoes?
Yes. Substitute 2 cans (800 g total) of crushed tomatoes for the fresh. Simmer 15–20 minutes to deepen flavor.

5) Can I make this ahead?
Absolutely. The flavors improve by day 2. Refrigerate up to 3 days or freeze up to 1 month.

6) How can I add protein but keep it vegan?
Stir in chickpeas or white beans during the last 10–15 minutes of baking.

7) What can I serve it with?
Great with plain rice, buttered pasta, toasted bread, or a scoop of quinoa. Finish with fresh basil.

8) Can I skip the bouillon cube?
Yes. Replace with ½–1 tsp salt (to taste) and an extra splash of water or vegetable stock.

9) Herbs & spices that pair well?
Basil, oregano, cumin, Aleppo pepper, or a pinch of cinnamon all complement tomato-okra flavors.

10) Is it really gluten-free and vegan?
Yes — as written. Just skip parmesan (or use a vegan alternative).

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Olive oil