Sidi’s Okra, Tomato and Amaranth Stew

Okra is the seed pod of the Abelmoschus esculentus plant, and it has a distinct ‘slimy’ texture.  The tubelike fruit is filled with white seeds and sometimes called lady’s fingers for its long, slender shape. Okra originated in Ethiopia and was brought to North America by enslaved people and settlers centuries ago.  This fantastic recipe was created by Sidi Riza who is native to Kenya.  

Okra brings a generous helping of vitamins B1, B6, and K1, along with folate, calcium, copper, magnesium, manganese, phosphorus and potassium.  Tomato boosts vitamins A and C while the amaranth leaves layer in even more vitamins and minerals to super-boost your nutrient density.  


One serve provides 330 calories, 21 g protein, 3 g fat, 37 g net carbs and P:E = 0.5.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 400 g (14 oz) okra, stem end trimmed and chopped into ½” pieces
  • 325 g (11 oz) amaranth leaves and stems, roughly chopped
  • 3 large tomatoes, chopped into ¾” pieces 
  • 6 cloves  of garlic, minced


  • Add everything to a heavy saucepan or Dutch oven
  • Season with salt and pepper
  • Cook on medium heat until vegetables soften and meld, about 10-15 minutes

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

Take your nutrition to the next level with Nutrient Optimiser and get your free food list and more recipes based on your goals.  Nutrient Optimiser is designed to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

Our recipe database contains over five hundred recipes to ensure you will get the nutrition you need to thrive.  When you track your current diet for a few days, Nutrient Optimiser will identify foods that are missing macro and micronutrients in your diet.