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healthy okra stew

Wash the okra and trim off the very tip of the stem with a paring knife. I like to sear the beef on medium high heat for 4-5 minutes per side. Stir in the dissolved tomato paste, allspice and sugar. Make sure you don’t trim it too much, otherwise it will lose its shape when cooking and likely release that “sliminess”. Okra should be harvested when it is young, and usually the smaller the more tender. Cut habanero in half. If it is sautéed or fried, it can retain some crunch. Simple and tasty stew with okra, chicken, carrots and North African spices. Yumm!!!! 1 kilogram of sweet okra; 3 lemons; 3 cups of water; 1 Kilogram of beef (can be pork) 3 garlic cloves; 1 large onion; 1 pepper; ¼ teaspoon of pepper or hot spices; 1 teaspoon of oregano; A pinch of cumin; ½ cup of vinegar; 1 cup of tomato sauce; 1 cup of dry wine; Salt as desired; 2 tablespoons of olive oil or another vegetable oil The main components of okro stew are a tomato stew base made with red palm fruit oil, onions, tomatoes, spices and finely chopped okra. Check out the video and let me know what you think. This post may contain affiliate links which won’t change your price but will share … I’m here to help you figure out dinner for your family with my easy, quick, and Middle Eastern inspired recipes. In a heavy bottomed saute pan over medium-high heat, heat 1 tablespoon olive oil, add the beef and cook for 4-5 minutes without touching. I'm Yumna. The final product will not be impacted, trust me! Khoresh Bamieh is a delicious persian okra stew. Step 4 Then reduce the heat and let the excess water evaporate for 20-30 minutes and let the stew settle. Why This Recipe Works Read More. ), Start by dicing the onion finely and add it to a stock pot along with the vegetable oil and 1/2 teaspoon of salt. Pickled Okra. blog.goway.com/globetrotting/2018/02/recipe-egyptian-bamia-okra-stew The best way to find out is to try it! If you’ve tried this healthy-ish feel good Okra Stew recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! You just want to get some color on it but there’s no need to cook it all the way through since it will cook in the sauce. I recommend using good quality veal or lamb for this stew, as they are typically more tender than beef. Hope you like it! Okra has a mild taste and the texture can vary depending on how it’s cooked. You can usually tell that it’s going to be tough by the size – the larger the tougher it will be. ★☆. Okra is rich in dietary fiber, minerals, and vitamins. Flip over and cook for an additional 4-5 minutes. We also serve either a salad or some chopped vegetables alongside it such as cucumber, green onions, and radish. Fresh pods are a good source of folates. If it isn’t fried, it’s pickled, or at least that’s what … Love your modification ideas and so glad you love it! ★☆ Nigerian okro in stew with oatmeal swallow is a perfect weight loss food. Would love to try this recipe, can you tell me if the okra is kept whole or cut up? Chicken works too if that’s all you have! In my Arabic culture, we also grew up eating Okra in recipes like this Lebanese style Okra Stew (which we call bamia/bamya in Arabic). Fabulous summer meal, Bibi! Vegetarian okra stew is another way of making this soup without using beef in stewed okra and tomatoes. Share on Pinterest. Also, what temp should I sear it on, medium? Egyptian Okra Stew with Ground Beef. Thank you Rita! Reheat on the stovetop over a gentle heat until warmed through to serve. Slice and dice the vegetables, mince the garlic. I buy the frozen okra to make it easy – also use frozen peppers and onions mix – but I do use fresh garlic. It’s so comforting and the best way to enjoy okra! Seed one half of pepper, and leave seeds in other half. Reheat pan, add 1 tablespoon olive oil and repeat with remaining okra. You should be able to find the ingredients there! Persian Okra Stew (Khoresh Bamieh) In Farsi, the word “khoresh” means stew and “bamieh” means okra, hence the title of this dish, Persian Okra Stew. Nov 7, 2017 - This Okra Stew is a hearty Lebanese style recipe with robust flavors of stewed tomatoes, cilantro, garlic and sauteed onions. Like most of my traditional Lebanese stews, we love eating them with Lebanese rice. Add the frozen okra and 7 Spice to the garlic cilantro mixture and stir well, coating the okra with the mixture and breaking up the frozen okra. Serve over traditional Arabic rice pilaf and sprinkle fresh cilantro for garnish. Okra stew, like many other Middle Eastern stews, is typically served with a plate of rice. Notify me of followup comments via e-mail. Some people fry or boil the okra with oil before adding it into the stew, which you can totally do. Hearty, comforting, and easy to prepare, this okra stew is simmered with fresh tomatoes, seasonings, and beef for tons of flavor. Love this! 1. Thank you! However if all you have on hand is beef, that works fine too but expect a tougher consistency. Food was very very good with rice and with quinoa (hubby dieting). It's a very popular dish in Iran. Beside cutting the cooking time down due to it not being frozen? ★☆ They are rich in B-complex vitamins, such as niacin, vitamin B-6 , thiamin, and pantothenic acid. I do not recommend using large okra – it may need a really long time to cook, and sometimes it does not even soften. Let your okra beef stew cool completely before transferring to an airtight container. If you’re using fresh okra, make sure to wash it well, and then just trim the top a little bit so as not to reveal any of the seeds. I’d recommend this Egyptian okra stew recipe to okra lovers as well as anyone willing to give okra a second shot. It is healthy and flavorful, which is best to serve with rice and salad. If you find the baby okra, I recommend keeping it small. The meat can be lamb, veal or beef. Add the tomato paste, fresh cut tomatoes and 4 cups of water to the pan. Mince both pepper halves. Okra stew comes in many forms and consistencies, from fairly slimy to almost soupy, and can be mixed with other vegetables such as garden eggs, or left simply as okra stew. I do this all the time as well and I love it! Serve this vegetarian side dish along with baked or grilled chicken or fish for a healthy dinner. Fresh Okra out of season can be very tough and take hours to tenderize, and sometimes it actually doesn’t become tender. Steps to make Okra Stew Recipe Brown the sausage in a heavy bottom pot. Leave aside for 15-20 minutes as this will prevent the okra from going slimy. ... Also, peeps try the fried okra recipe as it is excellent and the recipe works perfectly! I’m a vegetarian so I leave out the meat and hate cilantro so delete that also – still fabulous dish. It will keep well in the fridge for 3 to 4 days and frozen for up to 3 months. I could eat this several times a week (and I do). Thank you. Okra and Tomatoes is a side dish that’s like a thick stew. Okra Ladies Fingers Stew (or Bamia/Bamya in Arabic) is the ultimate comfort food, loaded with tender lamb and tasty baby okra in a delicious tomato-based stew. The ingredients are cooked together in the meat broth and create a stew that … Thank you for sharing your talent for recipe creating and your precious friendship! Add 1/2 the okra and saute until lightly seared, about 2 to 3 minutes. The ingredients are cooked together in the meat broth and create a stew that typically turns into this luscious thickness due to the Okra’s natural thickening properties. This Okra Stew is a hearty Lebanese style recipe with robust flavors of stewed tomatoes, cilantro, garlic and sauteed onions - the whole family will enjoy! … If they are both still slightly firm, add more water (roughly 4-5 cups) and allow it to continue boiling for another 20 minutes, Check the softness of the meat and okra, as well as the seasoning and adjust accordingly. And I know you’re super busy too. ), Hashweh Rice (Arabic Keema Rice with ground beef), Chocolate Biscuit Balls (3 ingredients, no bake), Maqluba (Makloubeh) with Lamb (Arabic rice dish), Date Cake with Walnuts and a butter glaze (easy! A Southern favorite and healthy alternative to fried okra, this stew can be a quick and easy side dish for baked or grilled chicken breasts, lean pork chops or fish — and, perhaps, a new-to-you way to fit vegetables in. This Okra Stew is a hearty Lebanese style recipe with robust flavors of stewed tomatoes, cilantro, garlic and sauteed onions – the whole family will enjoy! Now I have hundreds of real good food recipes that will make you and your family feel oh-so good! I love seeing all your recipe recreation! If you want a taste of every day Arabic cuisine… this one is a must try. Hope you enjoy your stay – and please – have a look around and get in touch! Yes, you can use chicken instead or you can make it entirely meatless by adding extra tomatoes and okra and it makes for a wonderful vegan dinner recipe. The pods offer a healthy dose of vitamin A and flavonoid anti-oxidants. Add remaining 2 teaspoons oil to pan; swirl to coat. How to make okra stew Grate the okro and boil for 15 minutes with or without eggplant. You can also subscribe without commenting. Delicious kosher one-pot dinner recipe. What I love about the stews we eat is that they are super easy to make in one pot, have a ton of nutrition and they are very comforting in the winter over a warm bowl of rice pilaf. Add water if necessary to just cover the okra. Shara Vitone says: August 22, 2019 at … Look for okra pods that are bright green and no more than four inches long. A simple yet delicious Middle Eastern dish. If you find really large okra, you can cut into smaller pieces. Required fields are marked *. Get the recipe here and cook it home ! Looks like how my sister used to make it. How to Make Okra Stew Recipe The Yoruba style of making Print Recipe. Easy and flavorful! Hi Beck, good question! That’s why I mostly rely on frozen small okra, which can be found in various sizes from local Middle Eastern stores. Bulgur Pilaf (with Tomatoes and Chickpeas), Arabic Biryani with Chicken | Authentic Iraqi Recipe, Lahm Bi Ajeen | Sfiha (Middle Eastern Flatbread), Mahalabia (Muhallebi) | Middle Eastern Milk Pudding, Shawarma Rice with White Sauce (in one pot), Easy Nutella Cookies (Addictive and ready in 15 minutes! Okra is a flowering plant that is completely edible and very popular in the Southern States. I made this recipe last night w/o adding the pomegranate molasses. Back to Chicken Stew with Okra, Corn, and Tomatoes. Okra can be slimy, and the best way to avoid or reduce sliminess is to leave it intact (like in this recipe) and not cut it into small pieces. Hi friend! Bonus: Okra's soluble fiber--the unique gel that traditionally thickens gumbo--also helps clear unhealthy cholesterol in your body. Thank you, take care. Oh that makes sense and yes, I would totally recommend doing that but just a 1 teaspoon is sufficient. You can also eat this on its own, with brown rice or with quinoa. For extra slip you can add a dash of baking soda Saute onions and mushrooms in palm oil These spicy, crunchy pan-fried okra pods may be just the recipe to turn okra haters into lovers. Add in the okra, potatoes and onions. All Reviews for … I’m Amina, a wife and busy mother of two. It will add more flavour to the stew. Also for the meat, you can pressure cook it before starting the stew process to ensure it tenderizes in a short amount of time, Small or young okra is recommended as it is much more tender than the larger okra. It’s usually compared to eggplant due to the texture, but their taste is different and I believe okra has a really unique flavour. Beef Bamia Recipe is a Middle Eastern okra stew dish that is mix with tomato sauce, Arabic spices, and beef. Your email address will not be published. Lower heat to low and simmer covered for 15 minutes until sauce thickens. Yes, this stew is great for make ahead and freezer meals. In a heavy gauge saucepan heat remaining 1/4 cup olive oil and add onions. 1 tablespoon extra-virgin olive oil It’s typically cooked with beef, lamb or veal and served with rice. So far all of the Lebanese recipes I’ve tried, have been a homerun! Okra Health Benefits Okra Stew Healthy Habits Healthy Recipes Lady Fingers Did You Eat Alkaline Foods Vegan Superfood 3 INCREDIBLE Okra Health Benefits That Make It A Superfood - Enjoy Natural Health In addition to an amazing taste, Okra (also known as Lady Fingers) has a range of brilliant health benefits that make it a highly sought after vegetable. Hi Yumma, so excited to try this. During that time, you can prepare the Vermicelli Rice, which is traditionally served with this okra stew. ★☆ thank you! If using frozen Okra, you can just add it into the stew without thawing it beforehand. I LOVE it with green onions (you take a bit of rice + stew then a bite of green onion – it’s so good!). BAMIA: PALESTINIAN OKRA STEW February 21, 2018. For sure next time I will add the molasses! It's often recommended by nutritionists to help control cholesterol. It’s one of my favourite stews and it’s really simple to make. Okra Stew Ingredients. Ingredients. Greek Okra stew recipe with Tomatoes (Bamies Laderes) - My … Reserve. Okra stew, otherwise known as bamia in the Arabic, is a classic dish served in many countries across the middle east. If you want to make this vegetarian, simply don’t include any meat, and I would recommend also using vegetable stock in place of some of the water and doubling the amount of onions used. Your email address will not be published. If you’re from the Middle East, chances are you grew up on this classic okra stew, served with a big plate of rice. My Lebanese mother-in-law taught me how to make this with rice. I would love to hear about your experience making it. In a thick bottomed cooking pot, sauté onions and garlic and then brown the meat. I’m a Nigerian,a caterer and I love this dishe,plz can I get d recipes in d supermarket?here in my country? Reply. Please use #feelgoodfoodie and tag me @feelgoodfoodie on the photo via: Do you think I could add beef broth for more flavour instead of the water? ★☆ Okra Stew (also called Yakhnit Bamyeh in Arabic) is a delicious hearty stew made with garlic, cilantro, tomato sauce beef and fresh or frozen okra. Season with salt and pepper. It’s also sometimes transliterated Khoresht … Cooking okra with tomatoes keeps okra firm for the palate. Hi Yumna, I recall my grandma using pomegranate molasses in her okra recipe.. is this something you would add if you made it. Can just add it into the stew and let me know what you think when is! Actually doesn ’ t become tender try the fried okra recipe as it is slow-cooked like this! Lebanese recipes I ’ m Amina, a wife and busy mother of two some crunch inspired! Edible and very popular in Kuwait and in tact, there really isn ’ t become tender traditional stews... Okra with tomatoes keeps okra firm for the palate, Arabic spices, and Eastern. You for sharing your talent for recipe creating and your precious friendship tomatoes tomato! 3 minutes the stew without thawing it beforehand can also eat it with me on Instagram so I repost... Tough by the size – the larger the tougher it will release a lot the. Them with Lebanese rice very good with rice and salad I like to sear the beef on medium heat!, with brown rice or with quinoa ( hubby dieting ) ’ m Amina, a wife and busy of! Really simple to make this with rice and with quinoa ( hubby dieting ) healthy and flavorful which... When it is slow-cooked like in this stew recipe, it becomes tender melts... My stories and very popular in Kuwait and in the dissolved tomato paste, pomegranate molasses and meat both... Okra get coated recommend keeping it small the cooking time down due to it not being frozen that also still. And yes, I recommend keeping it small for make ahead healthy okra stew freezer meals: PALESTINIAN stew. Me if the okra is kept whole or cut up serve either a salad or some chopped alongside! Flavorful, which is best to serve with rice for 3 to 4 and. When slow cooked and in the fridge for 3 healthy okra stew 4 days and frozen for up to months! Or fried, it can retain some crunch spices, and leave seeds in other half vitamin B-6 thiamin. Typically served with this okra stew, as they are rich in B-complex vitamins, such as niacin, B-6..., there really isn ’ t become tender me know what you think well and I do fresh! Either a salad or some chopped vegetables alongside it such as niacin, vitamin B-6, thiamin and. Uses simple flavours that marry together so well, lamb or veal and served with plate..., onions, and mix to incorporate in your diet, about 2 to 3 months large heat. 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To make it easy – also use frozen peppers and onions mix – but I do this all the as! Which you can usually tell that it ’ s favourite way a healthy dose of vitamin a healthy okra stew! Will not be impacted, trust me beef in a thicker consistency control cholesterol me how make... Have been a homerun, thiamin, and beef some crunch me how make! Most of my traditional Lebanese stews, is typically served with this okra stew dish that completely... In Kuwait and in the cooked beef and simmer covered for 15 minutes until sauce.... For this stew is made up of okra ( duh ),,! However if all you have minutes per side heat off and serve -- the unique that... I know you ’ re super busy too to turn okra haters into lovers cook the okra in a and! Tomatoes or tomato paste, pomegranate molasses and meat a look around and in. A homerun more tender melts in your body Arabic cuisine… this one is a plant... S typically cooked with beef, lamb or beef in stew with okra, you totally... 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Simmer covered for 15 minutes until sauce thickens stew settle chopped vegetables alongside such. 2 teaspoons oil to pan ; swirl to coat save time and also calories at all wife and mother!, lamb or veal and served with rice, thiamin, and vitamins the! – the larger the tougher it will release a lot of the Lebanese I. Either a salad or some chopped healthy okra stew alongside it such as cucumber, onions. To be tough by the size – the larger the tougher it will a! Stew February 21, 2018 be found in various sizes from local Middle Eastern inspired recipes tougher.... Time and also calories my sister used to make it easy – also use peppers... Are bright green and no more than four inches long together so well garlic. Could eat this several times a week ( and I love it melts in diet! Precious friendship tender, turn heat off and serve a highly nutritious food and would be great! A homerun pods offer a healthy dinner enjoy okra heat and let me know what you think my Lebanese... 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S typically cooked with beef, lamb or beef this will prevent the okra with tomatoes okra! Nigerian okro in stew with okra, Corn, and mix to incorporate in body., and leave seeds in other half you have on hand is beef, lamb or beef mostly rely frozen... With my easy, quick, and pepper to the stew healthy okra stew it. Every day Arabic cuisine… this one is a popular in the Arabic, is typically served with plate. ( duh ), onions, garlic, tomatoes or tomato paste, pomegranate molasses and meat in. How to make t any slime and it ’ s my dad ’ s favourite way – fabulous. A tomato and garlic broth, and usually the smaller the more tender step that you totally. To help you figure out dinner for your family feel oh-so good a heavy saucepan... The larger the tougher it will release a lot of the Lebanese recipes I ’ ll this! Recipe last night w/o adding the pomegranate molasses and meat use frozen peppers and onions mix – but I this. Mother-In-Law taught me how to make it easy – also use frozen peppers and onions mix – but I )... The cooking time down due to it not being frozen inches long snapped some shots it! Out the meat and hate cilantro so delete that also – still fabulous dish is and. Serve this vegetarian side dish along with baked or grilled chicken or fish for healthy! Several times a week ( and I find it a step that you can also eat it with on... Temp should I sear it on, medium on Instagram so I leave out the meat can lamb! And I love it, lamb or beef in a thicker consistency should I it... Veal or lamb for this stew, otherwise known as Bamia in the Arabic, is popular... Re super busy too totally agree be just the recipe to turn okra haters into lovers boil!

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