Iraqi Bamia (Okra and Beef Stew with Tomato and Baharat)
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Ingredients
- 450 g braising beef, diced
- 350 g okra, trimmed and sliced
- 1 onion, finely chopped
- 3 garlic cloves
- 400 g tinned chopped tomatoes
- 1.5 tsp baharat
- 2 tbsp vegetable oil
- 1 tbsp lemon juice
Nutrition (per serving)
- Calories
- 313 kcal
- Protein
- 26.6 g
- Carbohydrate
- 10.9 g
- of which sugars
- 6.8 g
- Fat
- 16.9 g
- of which saturates
- 4.6 g
- Fibre
- 4.6 g
- Salt
- 0.21 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Heat the vegetable oil in a large pot and fry the onion and garlic for 5 minutes, then add the diced beef and baharat and brown for 6-8 minutes.
- 2
Stir in the tinned chopped tomatoes and 300ml water, bring to a simmer, cover and cook gently for 40 minutes until the beef is tender.
- 3
Add the okra and simmer uncovered for 10-12 minutes until tender but not mushy.
- 4
Stir in the lemon juice, taste and season with salt and pepper.
- 5
Serve with basmati rice.
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