Tanzanian Beef and Okra Stew (Bamia Stew)
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Ingredients
- 500 g braising beef
- 300 g okra
- 2 red onion
- 3 garlic cloves
- 300 g ripe plum tomatoes
- 1 tsp curry powder
- 300 ml beef stock
- 2 tbsp vegetable oil
Nutrition (per serving)
- Calories
- 338 kcal
- Protein
- 29.2 g
- Carbohydrate
- 12.1 g
- of which sugars
- 7.8 g
- Fat
- 18 g
- of which saturates
- 5 g
- Fibre
- 4.8 g
- Salt
- 0.78 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 brown the beef all over, then set aside.
- 2
Peel and chop the onion, add to the pot and cook for 10 minutes until softened.
- 3
Stir in the garlic and curry powder, then add the chopped tomatoes and cook for 5 minutes.
- 4
Return the beef to the pot and pour in the beef stock. Cover and simmer for 50 minutes until almost tender.
- 5
Slice the okra and add to the pot, then cook for a further 10 minutes until tender.
- 6
Season to taste and serve.
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