Estimated Nutrition (whole recipe, rough)
Counts 10 of 13 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| 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 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Water | not in our table | 0 |
| Peppermint | 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 lbs. stewing lamb or beef, cut into one-inch cubes.
- 2 onion(s), finely chopped
- 2 cloves garlic, finely minced
- 1 teaspoon(s) ground cumin
- 1 teaspoon(s) ground coriander
- 1 cup(s) peeled, seeded and chopped tomatoes
- 3 tablespoon(s) tomato paste
- 1 cup(s) stock (beef) or water, or as needed
- 2 tablespoons chopped fresh mint (optional)
- salt and freshly ground pepper
- 1 1/2 lbs. okra
- juice of 1 lemon
Directions
Preheat an oven to 325 F (165 C)
In a large frying pan over medium-high heat, warm 1 tablespoon of the butter or oil per serving.
Working in batches, add the meat and fry, turning, until browned on all sides, about 10 minutes. Using a slotted spoon transfer to a baking dish or stew pot.
Add the onions to the fat remaining in the frying pan and saute over medium heat until tender and translucent, 8-10 mins.
Add the garlic, cumin, coriander, tomatoes, tomato paste, the 1 cup stock and mint (if using). Stir well. Pour over the meat and season to taste with salt and pepper.
Cover and bake until all the liquid is absorbed, about 1 1/2 Hrs. Taste and adjust the seasonings.
Meanwhile, prepare the okra as directed in the note above.
In a saute pan over medium heat, warm the remaining 1/2 tablespoon (per serving) of butter or oil Add the okra and saute for 3 mins, stirring gently.
Remove the stew from the oven and arrange the okra on top in a spoke pattern. Sprinkle the lemon juice evenly over the surface. Re-cover the dish and return it to the oven.
Bake for 35 minutes longer. Add stock or water if the mixture seems too dry.
Serve the "BAMIA" stew piping hot.
Category:Egyptian Recipes
Category:Egyptian Meat Dishes