Okra Creole

This creamy, one-ingredient banana ice cream is a healthy, no-dairy frozen dessert that tastes like soft-serve. Just freeze ripe bananas and blend them smooth—naturally sweet, low-calorie, and perfect for afternoons. Add a splash of milk for extra creaminess or flavor twists like vanilla or cocoa. Ready in minutes after freezing, it’s the ultimate budget-friendly treat.

Okra Creole

Ingredients

For 6 servings, gather these simple items:

  • 500 grams fresh okra, trimmed and sliced into ½-inch rounds
  • 1 large onion, chopped
  • 1 green bell pepper, chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 can (400 grams) diced tomatoes
  • 2 tablespoons tomato paste
  • 2 cups vegetable or chicken broth
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried thyme
  • ½ teaspoon cayenne pepper or hot sauce (adjust for heat)
  • 2 bay leaves
  • Salt and black pepper to taste
  • Fresh parsley, chopped (for garnish)
  • Cooked rice (for serving)

Direction

  • Step 1: Heat olive oil in a large pot over medium heat. Add chopped onion, bell pepper, and celery (the holy trinity). Sauté 6 to 8 minutes until softened and lightly golden.
  • Step 2: Add minced garlic and cook 1 minute until fragrant.
  • Step 3: Stir in tomato paste, smoked paprika, thyme, cayenne, salt, pepper, and bay leaves. Cook 1 to 2 minutes to bloom the spices.
  • Step 4: Add diced tomatoes with juice and broth. Bring to a gentle boil, then reduce heat to low.
  • Step 5: Add sliced okra and stir gently. Cover and simmer 20 to 25 minutes, stirring occasionally, until okra is tender and stew thickens (okra’s natural mucilage helps create body).
  • Step 6: Remove bay leaves. Taste and adjust seasoning—more salt, heat, or a splash of vinegar for brightness. Serve hot over cooked rice, garnished with fresh parsley.

Nutrients Information

Per serving (about 1 cup stew without rice):

  • Calories: 120 to 150
  • Total Fat: 5 to 7 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 0 milligrams
  • Sodium: 300 to 450 milligrams
  • Total Carbohydrates: 15 to 18 grams
  • Dietary Fiber: 5 to 7 grams
  • Sugars: 6 grams (natural from tomatoes/veggies)
  • Protein: 3 to 5 grams
  • High in vitamin C from bell peppers and tomatoes, vitamin K and fiber from okra for digestion, and antioxidants. A low-calorie, heart-healthy stew when served with moderate rice.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service