Bamya - Meat and Okra Stew Recipe

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Ingredients:

Serving

2 lbs beef or 2 lbs lamb, cut into 1-inch cubes
2 onions, finely chopped
2 garlic cloves, finely minced
1 tsp ground cumin
1 tsp ground coriander
1 cup tomato, peeled seeded and chopped
3 tbsp tomato paste
1 cup beef stock (or more ) or 1 cup water , as needed (or more)
2 tbsp fresh mint, chopped
salt & freshly ground black pepper
1 1/2 lbs okra
1 lemon , juice of

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 vinegar (Khall) for 30 minutes allowing 1/2 cup of 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 325F/165°C In a large frying pan over medium-high heat, warm 1 Tbsp butter or oil per serving. 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, stock and mint. Stir well. Pour over the meat and season to taste with salt and pepper. Cover and bake until all the liquid is absorbed - about 1.5 hours. Taste and adjust the seasoning.
Meanwhile prepare the okra as directed in the note above. In a saute pan over medium heat warm 1/2 Tbsp butter or oil. Add the okra and saute for 3 minutes, stirring gently. Remove the stew from the oven and arrange the okra on top in a spoked pattern. Sprinkle the lemon juice evenly over the surface. Recover 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	214.26 Kcal (897 kJ)
Calories from fat	61.84 Kcal
		% Daily Value*
Total Fat	6.87g	11%
Cholesterol	78.23mg	26%
Sodium	169.47mg	7%
Potassium	910.95mg	19%
Total Carbs	12.19g	4%
Sugars	3.88g	16%
Dietary Fiber	4.2g	17%
Protein	27.03g	54%
Vitamin C	31.6mg	53%
Vitamin A	0.2mg	6%
Iron	25.8mg	143%
Calcium	117.3mg	12%

Amount Per 100 g
Calories	72.28 Kcal (303 kJ)
Calories from fat	20.86 Kcal
		% Daily Value*
Total Fat	2.32g	11%
Cholesterol	26.39mg	26%
Sodium	57.17mg	7%
Potassium	307.29mg	19%
Total Carbs	4.11g	4%
Sugars	1.31g	16%
Dietary Fiber	1.42g	17%
Protein	9.12g	54%
Vitamin C	10.7mg	53%
Vitamin A	0.1mg	6%
Iron	8.7mg	143%
Calcium	39.6mg	12%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.1

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium

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