Ingredientes para Bamya Meat And Okra Stew
- Beef
- 1 large onion, chopped
- Garlic Cloves
- Ground Cumin
- Ground Coriander
- 2 large tomatoes, chopped, or 1 (28 oz) can crushed tomatoes
- 2 tbsp tomato paste
- Beef Stock
- Of Fresh Mint
- Salt & Freshly Ground Black Pepper
- 1 lb fresh okra, trimmed
- Lemon, Juice Of
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Cómo preparar Bamya Meat And Okra Stew
- Preheat oven to 325°F (165°C).
- Trim the conical tops of the okra. Soak the okra in 1/2 cup red wine vinegar for 30 minutes.
- Drain, rinse, and dry the okra thoroughly.
- In a large frying pan over medium-high heat, warm 1 tbsp butter or oil.
- Working in batches, brown the meat on all sides (about 10 minutes).
- Transfer the browned meat to a baking dish or stew pot.
- Add the remaining 1 tbsp butter or oil to the pan. Sauté the chopped onion until tender and translucent (8-10 minutes).
- Add the minced garlic, cumin, coriander, tomatoes, tomato paste, stock, and mint to the pan. Stir well.
- Pour the onion mixture over the meat in the baking dish. Season with salt and pepper.
- Cover and bake for 1 hour and 30 minutes, or until the liquid is mostly absorbed.
- While the stew bakes, prepare the okra: In a sauté pan over medium heat, warm 1/2 tbsp butter or oil. Add the okra and sauté for 3 minutes, stirring gently.
- Remove the stew from the oven. Arrange the sautéed okra on top in a spoked pattern.
- Sprinkle lemon juice evenly over the surface.
- Cover and return to the oven for another 35 minutes.
- If the mixture seems too dry, add a little more stock or water.
- Taste and adjust seasoning as needed.
- Serve the Bamya stew piping hot with rice.
Nutrition Information (Approximate per serving)
Sodium
11 g
Sugar
19g
Fat
223g
Carbs
5g
