Last updated February 9, 2021 by Lisa Richards, CNC

Beef And Okra Stew

Beef and okra stew

This hearty stew is full of flavor, but it doesn’t contain any unsafe ingredients like sugar or gluten that might derail your recovery from Candida. It’s really nutritious and perfect for a filling, satisfying evening meal.

Herbs and spices are really important when you’re preparing meals for a Candida diet. This recipe includes garlic, cinnamon, parsley, cayenne pepper, and cumin. All herbs and spices are OK on the Candida diet (although those with leaky gut or IBS might want to cut back on the chilies), so feel free to experiment.

This recipe is full of healthy proteins and fats, but low in carbohydrates. It will give you lots of long-lasting energy without spiking your blood sugar.

You could also make a recipe like this in your crock pot or slow cooker. Slow cooking brings all the flavors out from your proteins and makes them even easier to digest. It also makes for a very easy-to-prepare dinner!

4.65 from 42 votes
Beef and okra stew
Beef and Okra Stew
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
Servings: 2 -3 servings
Calories: 304 kcal
Author: Lisa Richards
  • 1 Tbsp. olive or coconut oil
  • 1 lb. diced beef
  • 1 large onion (finely chopped)
  • 2 cloves garlic (crushed)
  • 1 tsp. cumin
  • ½ tsp. cayenne pepper
  • ¼ tsp. cinnamon
  • 1 cup chopped fresh tomatoes
  • 2-3 cups chicken stock
  • 1 cup fresh okra
  • Salt and pepper to taste
  • Fresh chopped parsley to top
  1. Heat half oil over a medium heat in a large saucepan.
  2. Brown the beef on all sides then remove from the pan and set to one side.
  3. Add the remaining oil and cook the onions over a medium to low heat for 3-4 minutes until softened.
  4. Stir in the garlic and spices and cook for a further 1-2 minutes, constantly stirring.
  5. Stir in the tomatoes and 2 cups of the stock.
  6. Add the beef. Cover and leave to simmer for 20 minutes until the beef is tender and falls apart to a fork. During this time stir occasionally and add more stock if necessary.

  7. Uncover and add in the okra.
  8. Cook for 15 minutes or until the okra is cooked through and the liquid has thickened.
  9. Season with salt and pepper to taste.
  10. Serve topped with fresh chopped parsley.

Looking for more gluten-free, sugar-free recipes? My Ultimate Candida Diet program contains more than 100 delicious recipes, plus lots of valuable advice on which foods to eat and avoid. Find out more here.

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  1. Ilana says:

    5 stars
    This recipe looks great. Is there an adaptation for using a slow cooker? Overnight?


    1. Lisa Richards says:

      Sorry I don’t use a slow cooker! But I’m sure it could work.

      1. Pamela says:

        I used a slow cooker and it came out awesome! I put the slow cooker on high since I was starting it late. I used stew beef and I let it slowly cook about 3 hours. Probably could’ve used another couple of hours, but we didn’t mind the slightly chewy meat…we were hungry! I added chopped cilantro at the end and topped with sliced avocado.

  2. Colleen says:

    5 stars
    I have tried this tonight with cauliflower rice very nice, my family loved it

  3. Elizabeth says:

    What cut of beef is used in this recipe?

    1. Lisa Richards says:

      Whatever you like 🙂 Although it’s probably not worth spending a lot of money if you’re going to put it into a stew.

  4. ARM says:

    5 stars
    I made this with Okra last time and it was pretty good. This time I used Zuccini and eggplant because I couldn’t get Okra. I also added about tablespoon of braggs liquid amino acids (ok on Candida diet) and it tastes even better.

  5. R Hursey says:

    Doesn’t Chicken Stock contain Yeast extract?

    1. Lisa Richards says:

      It often contains small amounts of autolyzed yeast extract, which is basically yeast cells that have been destroyed. It serves as a substitute for MSG. It shouldn’t cause a problem for most people, but if you’re worried you can make your own stock instead 🙂

  6. Whitney says:

    5 stars
    This is in our family rotation. I love how simple this recipe is. I love ❤️ how my kids ask for more. I change the meat to organic ground beef, 1 tsp sea salt, 1/4 black pepper homemade bone broth instead of chicken stock, add more tomatoes, add a whole bag of frozen okra and leave out the cinnamon. And everything the same.we cook this about twice a month. Thank you for this wonderful easy recipe my family loves

  7. Lynsie Auger says:

    5 stars
    I enjoy this. Extra garlic and extra stock about a full carton of chicken stock and then I added some peppers so we will see how this turns out I love this recipe thank you so easy

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