Today’s recipe is for a savory, tomato-based vegetarian stew made with okra and garbanzo beans.  For this Instant Pot Okra Tomato Stew, we take diced tomatoes, sweet squash, and nutritious okra and sprinkle in garbanzo beans and all the best spices.

Vegans and vegetarians alike will delight in sipping this soup made with hints of coriander, cumin, paprika, cinnamon, and turmeric.  The best part is that you can have this homemade soup on the table in about 30 minutes.  

One of the best parts of this savory stew is the ease at which it can be pulled together thanks to using an Instant Pot.  I prefer using fresh okra however you can use frozen cut okra and frozen cut squash to save some time and effort.

There is a Persian stew made with Okra that comes from the southern part of Iran called Khoresh Bamieh.  I did not grow up eating Khoresh Bamieh in my family but have had samples of it over the years.  In the Persian recipe, it is often made with beef and the okra is kept whole with the stems trimmed.  In this country, most people associate soup and okra with gumbo.  I find it so interesting how many countries and cultures use this veggie (technically a fruit!) in soups and stews. 

This recipe was first published here a few years ago – I had called it African winter stew and I made it those days in the Crockpot.  In my modern version of okra stew, I cook it in the Instant Pot.  We skip some steps by utilizing the sauté feature of the Instant Pot to cook the onions with the spices and also fry the okra a bit before adding the rest of the ingredients to the pot.

The international appeal should be of no surprise given its health benefits.  Having worked with and coached kids and teens for many years now, I know that textures of foods can be an issue.  I have heard on more than one occasion.  I encourage you to get over any slimy texture issues you may have and give this soup and okra a try. 

Preparation short cuts

• frozen, chopped okra
• frozen, diced squash
• canned diced tomatoes
• canned garbanzo beans

I have a plaque in the family room leftover from my art class teaching days.  It says “Life is Art, Paint Your Dreams”.  I like to take a broad interpretation of this quote and it comes to mind often.  Aside from okra’s nutritional qualities, it is also a beautiful vegetable.  I admire its interesting shape both whole and cut.  The inside of a sliced piece of okra has a pretty geometric shape.  I love seeing art in food, especially when it’s good for us too.

Health benefits of okra:

• good source of fresh dietary fiber
• rich in vitamins and nutrients
• plant-based protein 
• high in antioxidants

The squash in this soup acts as a thickening agent.  The high pressure and high heat of the Instant Pot cooks it down to the point that it becomes a part of the tomato base.  I can not discern the squash much beyond a pleasant added sweetness.  

The steps for putting together this yummy soup are simple.  Watch this video for how to make it in an Instant Pot:

Instant Pot tips for okra stew:

• sauté using the sauté mode of the Instant Pot to save washing an extra pan
• check that the sealing ring is securely attached to the lid of the Instant Pot
• after all of the ingredients have been added, attach the lid to the Instant Pot and make sure it is locked in place
• the steam release handle needs to be set to ‘Sealing’
• clear out the sauté setting by pushing the ‘Clear’ button
• select ‘manual’ and push the ‘Pressure’ button twice to get it to High Pressure
• set the timer to 6 minutes
• after the Instant Pot beeps, you may quick or slow release (see recipe notes)

Using the Instant Pot is easier than it sounds!  I demonstrate the steps in the video.

If you enjoyed Vegetarian Instant Pot Okra Stew, be sure to try our Vegan Moroccan Stew also made in the Instant Pot!

The first two stanzas of Ntshima Ramokone poem, “Happy Rain”.  With the wildfires blazing in California and neighboring states, I am keeping this poem from the original post in place as it is somehow still relevant.

“Without any thunderstorm
But falling drops of wisdom
Bearing its kingdom
More than freedom
So lovely
Blessing earth more clearly

Keep on falling on the good seed’s brain
Without any ruin
Peacifying its genes and air,
Not fighting,
always anew
Even though old ones are few
many are the born ones which are new…”

Is there anything more comforting than a nourishing soup?

Yield: 6

Vegetarian Instant Pot Okra Stew

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This is a recipe for a savory, tomato-based vegetarian stew made with okra and garbanzo beans.  We take diced tomatoes, sweet squash, and nutritious okra and sprinkle in garbanzo beans and all the best spices.  Vegans and vegetarians alike will delight in sipping this soup made with hints of coriander, cumin, paprika, cinnamon, and turmeric.  The best part is that you can have this homemade soup on the table in about 30 minutes.  

Prep Time 10 minutes

Cook Time 20 minutes

Additional Time 5 minutes

Total Time 35 minutes

Ingredients

• 2 cups chopped onions (or about 2 large onions chopped)
• 2 Tablespoons olive oil
• 1 teaspoon ground coriander
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon paprika
• 3/4 teaspoon salt
• 2 cups chopped okra to 1/2 inch width (fresh or frozen) with stems and tips removed
• 2, 14-ounce cans diced tomatoes
• 2 cups vegetable broth
• 1 cup garbanzo/chickpeas, drained and rinsed
• 1 cup chopped squash (butternut or kabocha) or about 1, 10-ounce bag of frozen chopped squash (butternut or kabocha)
• 1/8 cup chopped fresh cilantro, tarragon or basil for garnish

Instructions

1. Set the Instant pot to Sauté
2. When the bottom of the Instant pot has heated add the olive oil
3. Next, add the chopped onions, sauté, and stir
4. Add in all of the spices, stir and sauté with the onions for 3 to 5 minutes
5. Add in trimmed and chopped okra
6. Sauté the sliced, trimmed okra for another 3 to 5 minutes until lightly browned
7. Pour the diced tomatoes and vegetable broth into the Instant Pot - stir to combine
8. Add salt
9. Add drained and rinsed chickpeas and the chopped squashand stir
10. Secure the lid of the Instant Pot and set the valve to 'Sealing'
11. Clear out the 'Sauté' mode on the Instant Pot and select push 'Manual' and "Pressure" - push "Pressure" twice to set to 'High Pressure"
12. Set the timer down to 6 minutes
13. You may either quick release or slow release after the Instant Pot beeps (see notes)
14. Wait until the 'float' valve is all the way to the 'down' position before removing the lid
15. Remove the lid and allow to cool then serve
16. Garnish with chopped cilantro, tarragon, or basil

Notes

To trim okra chop off the stem and the thin, pointy tip of the fruit. Chop into slices about 1/2 inch wide.

Cook Time:

It's important to note when using an Instant Pot, the cooking time does not include the time it takes the pot to heat up to pressure, and the time to release the pressure.

For this recipe, after sauté, set the pot to manual high pressure 6 minutes. It will take 15-20 minutes to reach high pressure. *After it beeps you may choose to either quick release (move the release valve from 'sealing' to 'venting'. If you choose to naturally release the pressure, wait until the 'float' valve is all the way to the 'down' position before removing the lid.

Instant Pot tips for veggie soup:

• sauté using the sauté mode of the Instant Pot to save washing an extra pan
• check that the sealing ring is securely attached to the lid of the Instant Pot
• after all of the ingredients have been added, attach the lid to the Instant Pot and make sure it is locked in place
• the steam release handle needs to be set to 'Sealing'
• clear out the sauté setting by pushing the 'Clear' button
• select 'Manual' and push the 'Pressure' button twice to get it to High Pressure
• set the timer to 6 minutes

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 263Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 2mgSodium: 843mgCarbohydrates: 38gFiber: 11gSugar: 14gProtein: 10g