Slow-Simmered Iraqi Okra and Beef Stew with Tomato Sauce

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-06-06 · Updated 2026-06-06

A hearty Iraqi stew featuring tender beef and fresh okra, slowly cooked in a rich tomato sauce infused with warm spices. This middle eastern-inspired beef ready in about 130 minutes blends ounces fresh okra, trimmed, tablespoons tomato paste, ounces diced tomatoes, canned into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 360 calories and feeds 6, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1.5 pounds beef chuck, cut into 1-inch cubes
• 12 ounces fresh okra, trimmed
• 3 tablespoons tomato paste
• 14 ounces diced tomatoes, canned
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 3 tablespoons vegetable oil
• 3 cups water
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1 1/2 teaspoons salt
• 1/2 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped

Instructions

1. Step 1: Heat 3 tablespoons vegetable oil in a large heavy-bottomed pot over medium-high heat. Add 1 medium finely chopped onion and sauté for 5 minutes until translucent and fragrant. Add 3 minced garlic cloves and cook for 1 minute more.
2. Step 2: Add 1.5 pounds beef chuck cubes to the pot and brown on all sides, about 6-8 minutes, stirring occasionally.
3. Step 3: Stir in 3 tablespoons tomato paste, 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon ground turmeric, 1 1/2 teaspoons salt, and 1/2 teaspoon black pepper, cooking for 2 minutes until fragrant.
4. Step 4: Pour in 14 ounces canned diced tomatoes and 3 cups water, stirring well to combine. Bring to a boil, then reduce heat to low, cover, and simmer gently for 1 hour 15 minutes until beef is tender.
5. Step 5: Add 12 ounces trimmed fresh okra to the stew, stir gently, cover again, and simmer for another 25 minutes until the okra is tender but not mushy.
6. Step 6: Remove from heat and stir in 2 tablespoons fresh lemon juice and 2 tablespoons chopped fresh parsley for brightness. Adjust seasoning with salt if needed before serving.