Therefore, it may help lower blood cholesterol levels.īeneficial effects of okra on blood sugar response and the cancer preventive potential of lectin, a protein in okra, are also being researched.Pat rabbit dry and sprinkle evenly with 1 teaspoon salt and 1/2 teaspoon black pepper. The thick gel like mucilage in okra binds to cholesterol and is excreted from the body. It is a good source of antioxidants - polyphenols (mainly flavonoids and isoquercetin), including vitamin A and C - that are all beneficial for heart and brain health. Interestingly, okra also provides some protein, which is not typical for vegetables and fruits. And an excellent source of vitamin C and vitamin K. It is a good source of fiber, magnesium, folate, vitamin A and vitamin B6. Okra is a nutrient dense vegetable (although classified as a fruit) that is low in calories and carbs. Add the roasted okra just few minutes before serving. You can also cook the meat stew ahead.You can make a lot at a time, portion it in containers and freeze. Leftovers can be stored in the refrigerator for up to 5 days.For a variation, you could serve it with a simple dill rice (without the Lima beans) or cauliflower rice (lower the spices and lemon).In some of the middle eastern countries it is also served with a rice pilaf made with additional vermicelli and topped with crunchy pine nuts.You can also serve it with quinoa, couscous or flatbread like naan, barbari bread or pita bread.I served it with brown rice seasoned with some saffron on the top. The classic and comforting way is to serve it with a warm bowl of rice.Add the frozen okra straight from the bag and lower the heat and simmer for 5 minutes. Once the meat is well done, raise the heat until the stew starts bubbling. Turn off the heat, stir in red chili flakes and chopped cilantro. Heat some oil in a small dish and sauté crushed garlic. More Spicy - Season the cooked stew with garlic chili oil.But depending on the fat content in your meat, you could skim off any excess fat collected on the top. Healthier - This stew is already quiet healthy.Substitute meat and split peas with whole chickpeas or kidney beans. Replace meat with button mushrooms or sautéed tofu. Vegan - Skip the meat and increase the amount of split yellow peas.This stew is gluten free, dairy free, egg free, low carb, nut free and soy free. The slits made in the okra allow the vegetable to be infused with the aromatic gravy. Roasting okra cooks it optimally while keeping it crisp. Simmer for 5 minutes, adjust the seasoning and serve with steamed rice. When the meat is well done, add roasted okra and lemon juice.Then add split yellow peas and simmer again. Add spices, tomato paste, chopped tomatoes, cayenne pepper, salt, water and stir.In a thick bottomed cooking pot, sauté onions and garlic and then brown the meat.Other Ingredients - Onions, Garlic, Spices, Cilantro, Chili Peppers (optional), Olive Oil, Salt and Pepper.īriefly the step-by-step process to make the stew.You can also substitute it with canned crushed tomatoes. And it enhances the texture, flavor, appearance and consistency. Yellow Split Peas - This is a unique ingredient I use for this stew recipe.Avoid over mature, fibrous or large pods. When buying okra, choose tender and smooth green pods without dried ends or brown spots. Middle eastern stores sell frozen baby okra which is very popular. Okra - Fresh medium sized okra is the best.I usually prefer stew meat from leg or shoulder of lamb, with some bones, as that adds a lot of flavor. Meat - Lamb is traditional, but you can use beef, veal, goat or even chicken.This easy stew with melt-in-your-mouth tender meat, crisp okra that holds its shape well in a tomato gravy packed with flavor will become your go to recipe for a wholesome meal. But I have a secret trick to overcome that. The challenging part of making this stew is that okra can make it slimy. And is great for winter time, but we also make it around the year. And is also prepared by some communities in North Africa and Indian subcontinent.Ī simple gluten free stew, this is so comforting with a bowl of rice. It is known by various names such as bamya, bamia and khoresh bamieh. This stew is popular across the mediterranean and middle east.
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