Vegan okra and millet stew with sesame

Vegan okra and millet stew with sesame: a well-seasoned plant-based stew with okra, millet, garlic and toasted sesame – simple, satisfying and easy for every day.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 25 min
• Total time: 35 min
• Calories: 340 kcal per serving
• Protein: 11 g
• Fat: 12 g
• Carbs: 52 g

Ingredients

• 250g okra
• 100g millet
• 100g onions
• 2 garlic cloves
• 500ml homemade vegetable stock (no yeast extract)
• 1 tbsp olive oil
• 1 tbsp sesame seeds
• 1 tsp paprika

Method

You’ll need: frying pan · saucepan · chopping board · knife · sieve · ladle

1. Rinse the millet in hot water and drain well. Wash the okra, trim off the stalk ends and cut into thick slices.
2. Finely chop the onions and garlic. Heat the olive oil in a pan and fry both briefly until translucent.
3. Add the okra, millet and paprika. Stir everything briefly so the flavours come together.
4. Pour in the vegetable stock and simmer the stew over a medium heat until the millet is soft and the stew is thick and creamy.
5. Toast the sesame seeds in a small dry frying pan until fragrant. Keep a close eye on them – they brown quickly.
6. Divide the stew between bowls and scatter the toasted sesame over the top. Serve warm.

Good to know

A stew like this is simple and good. Warm, well-spiced and just right when you want something uncomplicated.

Swaps

Millet → quinoa (a little more protein). Sesame → almond butter as a topping (provides vitamin E and unsaturated fatty acids; contains tree nuts). Olive oil → avocado oil (mild in flavour, also mainly unsaturated fats). Paprika → turmeric (an earthier flavour and a golden colour).

Cooking tips

Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.

Allergens

Sesame is a common allergen; the dish is generally suitable for children if the texture suits them, and the ingredients are usual in pregnancy as long as the vegetables are washed well and the stew is cooked through.

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