How to Prepare Fresh Okra (Bamia) Before Cooking Recipe

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How to Prepare Fresh Okra (Bamia) Before Cooking
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Ingredients
3
Count
Nutrition
103
Calories
Total time
35
Minutes
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Ingredients:

  • 1/2 cup vinegar (greeks use red wine which is not halal)
  • 2 tbsp oil ( if freezing)

Directions:

  1. Wash well handling gently.
  2. Trim stem end without cutting into pod.
  3. Trim around top of stem attached to pod, removing a thin layer.
  4. Remove fuzz under running water by rubbing pod gently with a nylon scourer. If okra is young there is no need to do this.
  5. Spread out and leave until dry.
  6. Place in a bowl and pour on vinigar tossing gently so that vinegar coats okra.
  7. Leave for 30 minutes.
  8. Drain and rinse well.
  9. Dry and use as directed in recipes.
  10. TO FREEZE.
  11. Method 1.
  12. Prepare as above and dry.
  13. In a deep pan heat oil and fry okra for 5 miutes, tossing gently with a wooden spoon.
  14. Cool and put into freezer bags, expel air, seal and label. Pack into freezer.
  15. Method 2.
  16. Prepare as above.
  17. Bring a large pot of water to a boil.
  18. Have a bowl of ice water ready.
  19. Place prepared okra into a frying basket and lower into boiling water.
  20. Boil for 3 miutes, timed from when the water returns to a boil.
  21. Lift out and place in ice water for 3 minutes.
  22. Drain well, put into freezer bags, expel air, seal and label. Pack into freezer.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 102.88 Kcal (431 kJ)
Calories from fat 61.2 Kcal
% Daily Value*
Total Fat 6.8g 10%
Sodium 8.53mg 0%
Potassium 339.59mg 7%
Total Carbs 7.94g 3%
Sugars 1.13g 5%
Dietary Fiber 3.4g 14%
Protein 2.27g 5%
Vitamin C 26.1mg 43%
Iron 1.1mg 6%
Calcium 94.8mg 9%
Amount Per 100 g
Calories 68.62 Kcal (287 kJ)
Calories from fat 40.82 Kcal
% Daily Value*
Total Fat 4.54g 10%
Sodium 5.69mg 0%
Potassium 226.5mg 7%
Total Carbs 5.29g 3%
Sugars 0.76g 5%
Dietary Fiber 2.27g 14%
Protein 1.51g 5%
Vitamin C 17.4mg 43%
Iron 0.8mg 6%
Calcium 63.2mg 9%

* 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

  • 1.9
    Points
  • 3
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

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