Estimated Nutrition (whole recipe, rough)
Counts 18 of 19 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 pounds of stewing lamb or beef, cut into 1 inch cubes
- a few Tablespoons of butter or oil
- 2 medium onions, chopped
- 3 cloves of garlic, smashed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1 cup of chopped tomatoes
- 3 Tablespoons of tomato paste
- 2 Tablespoon of fresh, chopped cilantro or parsley (optional)
- 1 1/2 pounds of fresh okra
- juice of 1 lemon
- salt and pepper (black or red), to taste
- 1 cup of beef bouillon or beef stock
- 1/2 cup of vinegar
- white rice
Directions
Wash the okra. Cut off the tops. Soak for 30 minutes in water with 1/2 cup of vinegar. Drain and rinse the okra.
In a large frying pan over medium-high heat, warm a few Tablespoons of butter or oil. Add the meat and fry, turning, until browned on all sides, about 10 minutes. Using a slotted spoon, transfer to a baking dish.
Add the onions to the oil in the frying pan and saute until tender and translucent.
Add the garlic, cumin, coriander, cinnamon, tomatoes, tomato paste, the 1 cup stock and cilantro. Stir well.
Pour over the meat and season to taste with salt and pepper.
Cover and bake in the oven until the meat is tender, about 1 1/2 hours.
Meanwhile, in a saute pan over medium heat, saute the okra in a few Tablespoons of oil or butter for about 3 minutes, stirring gently.
Remove the stew from the oven and arrange the okra on top in Sprinkle the lemon juice evenly over the surface. #Cover the dish and return it to the oven.
Bake for another 35 minutes.
Add stock or water if the mixture seems too dry.
Serve the bamia stew hot, over white rice.
Category:Omanese Recipes
Category:Omanese Meat Dishes