Braised Okra with Quinoa, Feta (or Yoghurt), and Parsley

Ingredients (serves 2–3):

• 2 tbsp olive oil, plus extra to serve

• 2 red onions, finely chopped

• 250g okra, sliced into 4 pieces (or you can replace with green beans, eggplant, zucchini or your vegetable of choice)

• 2 garlic cloves, crushed (optional if sensitive)

• 1 tsp ground allspice

• 500g passata (choose a low-acid or pressure-cooked version, or use roasted red pepper purée for a lectin-free option)

• 100ml water

• 1 cup quinoa, rinsed

• 2 cups water or broth, to cook quinoa

• Juice of 1 lemon

• 200g feta, or plain natural coconut or sheep’s milk yoghurt

• Small bunch of parsley, chopped

Method

Step 1 - Cook the Okra Stew

1. Heat olive oil in a large saucepan over medium heat.

2. Add chopped red onions and cook for 8–10 minutes until soft and slightly

   caramelised. Add a splash of water if they begin to stick.

3. Add okra, garlic, and allspice. Stir to coat.

4. Pour in the passata (or red pepper purée) and 100ml water. Stir well, cover,

   and let simmer for 35–40 minutes until the okra is very tender.

Step 2 - Cook the Quinoa

1. In a separate pot, bring 2 cups of water or broth to a boil. Add rinsed quinoa, reduce heat, cover, and simmer for 15 minutes or until fluffy. Gently fluff with a fork and season to taste.

Step 3 - Finish and Assemble

1. Stir lemon juice into the okra stew just before serving.

2. Spoon quinoa onto plates and top with the okra mixture.

3. Crumble over feta or dollop with yoghurt.

4. Sprinkle with fresh parsley and drizzle with a little extra olive oil.

• Protein Boost: Add grilled fish, cooked lentils, or even hemp seeds on top.

• Low-Lectin Alternative to Passata: Roast and blend red capsicum with

  garlic and olive oil for a sweeter, gentler base.

• Dairy-Free Option: Use coconut yoghurt or skip entirely and use avocado

  slices for creaminess.