1 serving (medium) of Okra Stew with Meat (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 15 g of carbs, 12.4 g of protein, 6.4 g of fat and 5.2 g of fiber. Its 46 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Okra Stew with Meat?

Okra stew with meat combines tender okra pods with bite-sized beef or lamb, tomatoes and onions in a gently thickened sauce. It is a home-style dish found in Turkish and wider Middle Eastern cooking, with recipes varying by household; some cooks add a little acidity to balance the tomatoes and okra.

The okra turns soft as it simmers, giving the sauce a slightly silky texture. In its regions of origin, it is commonly served as a main dish with rice or bread; it also makes a satisfying one-pot meal for cooks elsewhere. Meat contributes protein, while okra adds fibre, so the dish brings vegetables and meat together in one serving. For a lighter version, use lean meat and keep the added oil modest.

Okra Stew with Meat Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

6.2g

· 12% DV

Fat

3.2g

· 4% DV

Fiber

2.6g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 36% · Protein 30% · Fat 34%

Okra Stew with Meat Vitamins & Minerals

Vitamins

Vitamin K

23µg · 19% DV

B12

0.38µg · 16% DV

Vitamin C

8.5mg · 9% DV

Folate

32µg · 8% DV

Minerals

Selenium

7.2µg · 13% DV

Phosphorus

82mg · 12% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Okra Stew with Meat?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

54/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Okra Stew with Meat Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

3.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Okra Stew with Meat

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Okra Stew with Meat Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Okra Stew with Meat Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Okra Stew with Meat Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Okra Stew with Meat Fat Profile

SATURATED

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Okra Stew with Meat

🍲vs🥚

Okra Stew with Meat vs Egg58 kcal fewer per 100 g

→🍲vs🍲

Okra Stew with Meat vs Chicken Soup40 kcal more per 100 g

→🍲vs🥤

Okra Stew with Meat vs Protein Powder295 kcal fewer per 100 g

→🍲vs🍳

Okra Stew with Meat vs Menemen10 kcal fewer per 100 g

→

Foods Similar to Okra Stew with Meat

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Okra Stew with Meat

How do you make okra stew with meat?

Okra stew with meat is made by simmering browned beef or lamb with onion and tomato, then adding okra until it is tender. Add the okra after the meat has softened, so it does not break down during the longer cooking time.

How do you stop okra stew with meat from getting slimy?

To reduce sliminess in okra stew with meat, dry the pods well after washing, trim their stems carefully, and avoid stirring vigorously. A little lemon juice or vinegar adds acidity, while gentle simmering helps the pods keep their shape.

What meat is used in okra stew with meat?

Okra stew with meat is commonly made with beef or lamb, often cut into bite-sized pieces. Beef gives the tomato sauce a milder meat flavor, while lamb tastes richer; either way, cook the meat until nearly tender before adding the okra.

What do you serve with okra stew with meat?

Okra stew with meat goes well with rice, bulgur, or crusty bread to soak up its tomato sauce. A spoonful of plain yogurt or a simple salad makes a refreshing side, especially when the stew is seasoned with lemon.

Can you use frozen okra in okra stew with meat?

Yes, frozen okra works in okra stew with meat, and adding it without thawing can help prevent it from becoming too soft. Put it in toward the end of cooking, since frozen pods may become tender faster than fresh ones.

Can you freeze okra stew with meat?

Yes, okra stew with meat can be frozen, although the okra may soften more after thawing. Cool the stew, portion it into airtight containers, and thaw it in the refrigerator before reheating it gently on the stovetop.

How long does okra stew with meat last in the fridge?

Okra stew with meat keeps for about three days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and heat it thoroughly; repeated reheating can make the okra mushy.

Does okra stew with meat contain tomatoes?

Yes, tomatoes are a common base for okra stew with meat, adding moisture and a tangy flavor that complements the pods. Recipes may use fresh tomatoes or canned tomatoes, and some cooks add tomato paste for a deeper sauce.

Where does okra stew with meat come from?

Okra stew with meat is cooked in several food traditions across the Middle East, the Mediterranean, and parts of Africa, so it has no single origin. Recipes vary by region in their choice of meat, acidity, spices, and whether the stew is served with rice or bread.

Can you make okra stew with meat in a pressure cooker?

Yes, you can make okra stew with meat in a pressure cooker, but cook the meat first and add the okra after releasing the pressure. Giving the pods a shorter, separate cooking time helps keep them intact rather than turning them mushy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026