27/08/2013
Bamieh Bil Zeit –Okra Stew
Okra, also known as Lady Finger, besides being low in calories, it is packed with vitamins of the category A, Thiamin, B6, C, folic acid, riboflavin, calcium, zinc and dietary fiber. Eating okra is highly recommended for pregnant woman because of its richness in folic acid, which is essential in the neural tube formation of the fetus during 4-12 weeks of gestation period in the mother’s womb.
1 kg okra, fresh or frozen
500 g tomatoes, peeled and diced
1 large onion, cut into thin wedges
2 teaspoons tomato paste
6 cloves garlic, crushed
2 tablespoons fresh coriander, chopped
1/4 cup olive oil
4 tablespoons lemon juice
1 tablespoon salt
Baby okra are cooked with tomatoes, onions, garlic and olive oil. It is best served cold with a squeeze of lemon. It’s a perfect vegetarian dish.
Preparation:
1. In a pan, fry the okra in 2 tablespoons of olive oil for about 10 min until they change in color.
2. In a saucepan on medium fire, heat the remaining olive oil and add the onion, garlic, and coriander. Cook for 4-5 min then add in the okra.
3. Dissolve the tomato paste in ½ cup of water then add it to the saucepan, along with the tomato dices and salt.
4. Stir the ingredients and cover the pan. Cook on high heat for around 30 min or until the okra become soft.
5. Let the okra cool then add the lemon juice. Serve with pita bread.