Egypt • Africa • medium • 75 mins
Egypt Bamia
Description
Bamia is a traditional Egyptian dish made with okra and often cooked in a rich tomato sauce. It holds cultural significance as a beloved comfort food, often enjoyed during family gatherings and special occasions.
Ingredients
- 500g fresh okra, trimmed
- 500g lamb or beef, cut into cubes
- 2 large onions, finely chopped
- 4 cloves garlic, minced
- 2 large tomatoes, chopped
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- Salt and pepper to taste
- 4 cups vegetable or chicken broth
- 3 tablespoons olive oil
- Juice of 1 lemon
- Fresh coriander for garnish
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onions and sauté until they are soft and translucent.
- Add the minced garlic and cook for another minute until fragrant.
- Add the meat cubes to the pot and brown on all sides.
- Stir in the chopped tomatoes, tomato paste, cumin, coriander, paprika, salt, and pepper. Cook for about 5 minutes until the tomatoes soften.
- Pour in the broth and bring to a boil. Reduce the heat to low, cover, and simmer for about 30 minutes until the meat is tender.
- Add the okra to the pot and cook for an additional 15-20 minutes until the okra is tender but not mushy.
- Stir in the lemon juice before serving.
- Garnish with fresh coriander and serve hot with rice or bread.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
Health Benefits
Bamia is rich in dietary fiber from okra, which supports digestive health and helps maintain stable blood sugar levels. The dish provides high-quality protein from lamb or beef, essential for muscle repair and overall health. Additionally, the combination of spices like cumin and coriander not only adds flavor but also offers anti-inflammatory properties. This traditional Egyptian dish, being dairy-free and gluten-free, makes it suitable for various dietary needs.
Cultural Significance
Bamia is a staple in Egyptian cuisine, often associated with home-cooked meals and family gatherings. It reflects the agricultural heritage of Egypt, where okra is widely cultivated and celebrated in various dishes.
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