Directions:
- Okra must be cooked so that its slimy texture is eliminated.
- The Greeks have the best technique for achieving this.
- Trim the conical tops with a sharp knife, then soak the okra in red wine-viegar (Khall) for 30 minutes, allowing 1/2 cup vinegar per pound.
- Drain, rinse and dry the okra and proceed with the recipe.
- This dish is popular throughout the Middle East and can be prepared with lamb or beef.
- Serve with rice.
- Preheat an oven to 325 F (165 C).
- In a large frying pan over medium-high heat, warm 4 tablespoons of the butter or oil.
- Working in batches, add the meat and fry, turning, until browned on all sides, about 10 minutes.
- Using a slotted spoon transfer to a baking dish or stew pot.
- Add the onions to the fat remaining in the frying pan and saute over medium heat until tender and translucent, 8-10 minutes.
- Add the garlic, cumin, coriander, tomatoes, tomato paste, the 1 cup stock and mint (if using).
- Stir well.
- Pour over the meat and season to taste with salt and pepper.
- Cover and bake until all the liquid is absorbed, about 1 1/2 hours.
- Taste and adjust the seasonings.
- Meanwhile, prepare the okra as directed in the note above.
- In a saute pan over medium heat, warm the remaining 2 tablespoons butter or oil Add the okra and saute for 3 mins, stirring gently.
- Remove the stew from the oven and arrange the okra on top in a spoke pattern.
- Sprinkle the lemon juice evenly over the surface.
- Re-cover the dish and return it to the oven.
- Bake for 35 minutes longer.
- Add stock or water if the mixture seems too dry.
- Serve the BAMIA stew piping hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 565.15 Kcal (2366 kJ) | ||
| Calories from fat | 258.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 28.73g | 44% | |
|---|---|---|---|
| Cholesterol | 193.22mg | 64% | |
| Sodium | 293.98mg | 12% | |
| Potassium | 1576.88mg | 34% | |
| Total Carbs | 22.4g | 7% | |
| Sugars | 7.48g | 30% | |
| Dietary Fiber | 7.56g | 30% | |
| Protein | 51.45g | 103% | |
| Vitamin C | 56.6mg | 94% | |
| Vitamin A | 0.6mg | 19% | |
| Iron | 51.3mg | 285% | |
| Calcium | 196mg | 20% | |
| Amount Per 100 g | |||
| Calories | 96.46 Kcal (404 kJ) | ||
| Calories from fat | 44.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.9g | 44% | |
|---|---|---|---|
| Cholesterol | 32.98mg | 64% | |
| Sodium | 50.18mg | 12% | |
| Potassium | 269.14mg | 34% | |
| Total Carbs | 3.82g | 7% | |
| Sugars | 1.28g | 30% | |
| Dietary Fiber | 1.29g | 30% | |
| Protein | 8.78g | 103% | |
| Vitamin C | 9.7mg | 94% | |
| Vitamin A | 0.1mg | 19% | |
| Iron | 8.8mg | 285% | |
| Calcium | 33.5mg | 20% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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