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Bamieh: Okra

June 3, 2018

Bamieh is a Middle Eastern okra dish with variations to recipe across the families and the lands. Sometimes it has meat but often is vegetarian and is a popular dish among those fasting from meat. The beauty of it is that it can be made with fresh okra and fresh tomatoes or frozen and canned or a mix! The flavours will differ somewhat but overall the dish will be on the table in under half an hour.

I've added some extras in this recipe; pomegranate molasses and fresh coriander, even the onion is an optional extra really! I have been served a variation using 6 of the ingredients - including salt and pepper - and been very impressed!

Okra is really good for you. It's packed with a lot of nutrients and is a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium, Phosphorus, Potassium and Manganese. Get chomping!

 

 

 

 

 

 

Recipe

 BAMIEH: OKRA

 

SERVES 4

PREP TIME 10 MINS   |   COOK TIME 15-20 MINS   |   TOTAL 25-30 MINS

 

INGREDIENTS

1 tbsp oil

400g frozen okra/3 cups fresh

4 med/lrg tomatoes (chopped) or a can of chopped tomatoes

1/2 onion (finely chopped)

4 cloves garlic (crushed)

2 tbsp tomato paste

2 tbsp pomegranate molasses

1 tsp Allspice

pinch cumin

1 tsp ground white pepper

handful coriander leaves (chopped)

salt to taste

 

METHOD

  1. Fry the onions in the oil until just starting to brown and add the garlic, cumin and Allspice. Fry for two minutes.

  2. Add the tomato paste and stir to mix.

  3. Add the fresh tomatoes and okra, stir well and bring to a simmer. Simmer for 5 mins.

  4. When tomatoes have broken down and are darker (5 mins) add the molasses, fresh coriander and white pepper. Simmer for another 10 mins.

  5. Taste and season well.

  6. Serve with fresh Arabic bread or rice as a main or as a side dish.

 

 

 

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