A Culinary Journey: Cooking the Perfect Meat and Okra Sauce

Welcome to a world of savory delights where tradition meets culinary excellence. In this blog post, I’m excited to share my cherished recipe for Meat and Okra Sauce. This hearty, comforting dish has been a family favorite for generations, and I’m thrilled to pass it on to you.

Meat and okra sauce recipe

Meat And Okra Sauce
A steaming pot of meat and okra sauce, slowly simmering to perfection. The heartwarming aroma fills the kitchen.
Meat And Okra Sauce

Meat and Okra Sauce

Meat and okra sauce is made up of okra, onions, garlic, tomatoes or tomato paste, and meat. The ingredients except okra are cooked together until meat turns soft by a long and deep simmer. Okra will be added last
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Course: Sauce
Cuisine: African
Keyword: meat and okra sauce
CookingStyle: Stir-frying
Prep Time: 20 minutes
Cook Time: 1 hour 15 minutes
5 minutes
Total Time: 1 hour 39 minutes
Servings: 4
Calories: 668kcal
Author: Kelly Atkinson
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  • Slice the onions, crush the garlic, and dice the okra.
  • Heat the oil in a saucepan and brown the meat in it.
  • Add onion and sauté until golden brown, then add the garlic and stir.
  • Dilute the tomato paste in an equal amount of water. Add the paste and salt to the meat and stir thoroughly. Cover the pot and simmer on a medium until the meat is tender.
  • Add some water to the meat and stir.
  • Add the diced okra 20 minutes before the end of the cooking time.
  • Serve with rice or any other staple food.



Note that the smaller the okra, the sauce will be more glutinous.
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Calories: 668kcal | Carbohydrates: 14g | Protein: 42g | Fat: 49g | Saturated Fat: 18g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 22g | Trans Fat: 3g | Cholesterol: 161mg | Sodium: 543mg | Potassium: 1235mg | Fiber: 3g | Sugar: 8g | Vitamin A: 953IU | Vitamin C: 19mg | Calcium: 88mg | Iron: 6mg
© Food And Meal

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.

Alternative Method: Slow Cooker Meat and Okra Sauce

Meat And Okra Sauce
A colorful spread of ingredients, showcasing the vibrant palette of west african cuisine. Fresh okra, aromatic spices, and more.


  • 1 pound of beef or your preferred meat, cut into chunks
  • 1 pound of fresh okra, trimmed and sliced
  • 1 large onion, finely chopped
  • 3 cloves of garlic, minced
  • 1 can (14 ounces) of diced tomatoes
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 2 cups of beef or vegetable broth
  • 2 teaspoons of paprika
  • 1 teaspoon of cayenne pepper (adjust to your spice preference)
  • Salt and black pepper to taste
  • 2 tablespoons of vegetable oil
  • Fresh parsley or cilantro for garnish
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  • Season the meat chunks with salt, black pepper, and paprika. Heat the vegetable oil in a large skillet over medium-high heat. Add the seasoned meat and sear until browned on all sides. This step adds depth to the flavor.
  • Transfer the seared meat to your slow cooker.
  • In the same skillet, add the chopped onions and minced garlic. Sauté until the onions become translucent, and the garlic is fragrant.
  • Pour the sautéed onions and garlic over the meat in the slow cooker.
  • Add the diced tomatoes, red and green bell peppers, sliced okra, and cayenne pepper to the slow cooker.
  • Pour the beef or vegetable broth over the other ingredients in the slow cooker.
  • Give everything a gentle stir to ensure the flavors are well distributed.
  • Cover the slow cooker and set it to cook on low heat for 6-8 hours or on high heat for 4-5 hours. The slow cooking process will tenderize the meat and meld the flavors together.
  • Once done, check for seasoning and adjust with more salt and pepper if needed.
  • Serve your slow-cooked Meat and Okra Sauce garnished with fresh parsley or cilantro. This method ensures a rich and hearty dish with minimal effort on your part. Enjoy!

Tips for making Meat and Okra Sauce

Meat And Okra Sauce.
Searing the meat to golden perfection—a crucial step in building flavor for your meat and okra sauce.

Cooking Tips

  • Choosing the Right Meat: Opt for tougher cuts of meat like beef stew meat or pork shoulder. These cuts benefit from long, slow cooking and will become beautifully tender.
  • Searing for Flavor: Don’t skip the step of searing the meat before slow-cooking it. This locks in the flavor and adds depth to your dish.
  • Okra Freshness: Select fresh, young okra pods. They should be bright green, firm, and snap easily. Overripe or mushy okra can make your dish slimy.
  • Balancing the Spices: Adjust the cayenne pepper to suit your heat preference. You can always add more at the end, but you can’t take it out if it’s too spicy!
  • Stir Sparingly: Try not to stir your slow cooker too often. Over-stirring can cause the okra to become slimy.

Serving Suggestions

Meat And Okra Sauce
A warm bowl of meat and okra sauce served with a side of fluffy white rice. The ultimate comfort food.
  • White Rice: The classic pairing, fluffy white rice is the perfect canvas for the rich and flavorful sauce.
  • Fufu or Eba: For an authentic African experience, serve your sauce with fufu or eba, traditional starchy side dishes that complement the sauce’s texture and taste.
  • Plantains: Fried or grilled plantains add a delightful sweetness that balances the savory sauce.
  • Fresh Bread: Crusty bread, like a baguette, is excellent for mopping up every last bit of the sauce.
  • Fresh Greens: A side of sautéed spinach or collard greens adds freshness and a pop of color to your plate.

FAQs (Frequently Asked Questions) about Meat and Okra Sauce

Meat And Okra Sauce
Freshly sautéed spinach to complement the richness of the sauce. A burst of color and nutrients on your plate.
  • Can I use frozen okra for this recipe? Yes, you can use frozen okra if fresh isn’t available. Add it to the slow cooker about 30 minutes before the end of the cooking time to prevent overcooking.
  • How do I store leftovers?  Allow your sauce to cool, then transfer it to an airtight container. Store it in the refrigerator for up to 3-4 days. Reheat on the stove or in the microwave.
  • Is this dish gluten-free? Yes, this Meat and Okra Sauce is typically gluten-free. However, always check the labels on canned ingredients like diced tomatoes to ensure they’re gluten-free.
  • Can I make it vegetarian or vegan?  Absolutely! Simply omit the meat and use vegetable broth for a delicious vegetarian or vegan version.
  • How can I reduce the spiciness of the sauce?  To reduce the heat, use less cayenne pepper or omit it entirely. You can also serve the sauce with a dollop of yogurt or sour cream to cool things down.
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Delight in the rich flavors of Meat and Okra Sauce, a West African delicacy. Discover expert cooking tips and serving suggestions. Subscribe for more culinary inspiration!


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I'm Kelly Atkinson, with a passion for dissecting the world of home goods. My reviews stem from thorough testing and a love for sharing detailed insights. Each piece I write offers a glimpse into my explorative journey, aiming to guide readers to informed choices with authenticity and precision, making every review a blend of exploration and expertise.
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