MEDITERRANEAN OKRA AND TOMATO STEW
Until lately, I hadn't been a fan of okra. But then I learned how cooks in the eastern and southern Mediterranean treat this popular vegetable: they cook it whole, after tossing it with salt and vinegar and marinating it for an hour to make it less, well, slimy. Some regional cooks dry okra in the sun after salting it.Okra is low in calories, very high in dietary fiber, and a great source of vitamin A, vitamin C, B vitamins and the phytonutrients glutathione, xanthin, lutein and beta carotene. For the best texture and flavor, buy the smallest pods you can find. Okra is stewed with tomatoes and onions throughout the Middle East and in Greece, where the vegetable goes by its Arabic name, bamyeh or bamyies. Traditionally, the stews are made with about three times as much olive oil as I use here.
Provided by Martha Rose Shulman
Categories dinner, weekday, appetizer
Time 2h15m
Yield Serves four as a main dish with rice, six as a side
Number Of Ingredients 13
Steps:
- Trim the stems off the okra, and place in a large bowl. Salt generously, douse with the vinegar and let sit for 30 minutes to an hour. Drain the okra, and rinse thoroughly.
- Heat the olive oil over medium heat in a large, lidded skillet or casserole. Add the onions. Cook, stirring, until tender, about five minutes. Add the okra, and cook, stirring, for about three minutes until the edges begin to color. Add the garlic, stir together for about half a minute until fragrant. Stir in the tomatoes. Bring to a simmer, and cook, stirring often, until the tomatoes have cooked down a bit and smell fragrant, about 10 minutes. Add salt and pepper to taste.
- Stir in the dissolved tomato paste, allspice and sugar. Add water if necessary to just cover the okra. Bring to a simmer, cover and reduce the heat to low. Simmer 45 minutes until the okra is very tender. Add the parsley and lemon juice, and simmer another five minutes. Taste and adjust salt. Remove from the heat, and serve hot, warm or at room temperature.
Nutrition Facts : @context http, Calories 268, UnsaturatedFat 12 grams, Carbohydrate 32 grams, Fat 14 grams, Fiber 10 grams, Protein 7 grams, SaturatedFat 2 grams, Sodium 1145 milligrams, Sugar 11 grams
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Mahmuda Ahad
[email protected]I'm not a big fan of okra, but this recipe changed my mind. The okra is cooked perfectly and the sauce is delicious. I'll definitely be making this again.
Bari Italia
[email protected]This is a great recipe for a summer cookout. It's easy to make and can be served warm or cold.
Marco Flores
[email protected]I love the combination of okra and tomatoes in this stew. It's a hearty and flavorful dish that's perfect for a family meal.
Nedim Iljazovic
[email protected]This stew is a great way to warm up on a cold night. The spices and tomatoes give it a nice kick, and the okra adds a unique texture.
jessy emmanuil
[email protected]I'm always looking for new and exciting ways to cook okra, and this recipe definitely fits the bill. The okra is cooked to perfection and the sauce is flavorful and complex.
TAMJID AHMED
[email protected]This is a great recipe for a weeknight meal. It's quick and easy to make, and it's a healthy and delicious dinner option.
Afro Derry
[email protected]I served this stew over rice and it was a perfect combination. The stew is also great served with pita bread or crusty bread.
Prince Atafah
[email protected]I added some diced zucchini and bell pepper to my stew and it turned out great! This recipe is very versatile, so feel free to experiment with different vegetables.
Abir Mirza (PhenomStaR)
[email protected]This recipe is a keeper! It's easy to make, delicious, and healthy. I love that it's a one-pot meal, so there's less cleanup involved.
Supreme Gammer
[email protected]I'm not a huge fan of okra, but I thought I'd give this recipe a try. I'm glad I did! The okra was cooked perfectly and the sauce was delicious. I'll definitely be making this again.
Jitendra Jha
[email protected]This is my new favorite way to cook okra! The tomatoes and spices really bring out the flavor of the okra. I will definitely be making this again.
Jake Fetton
[email protected]I made this stew for a potluck and it was a hit! Everyone loved the unique flavor and the fact that it was something different from the usual pasta salad or potato salad.
MD Eaichan Sk
[email protected]This stew is a great way to use up okra if you have a lot of it on hand. I also love that it's a vegetarian dish, so it's a good option for meatless meals.
mamun
[email protected]I was pleasantly surprised by how easy this dish was to make. I'm not a very experienced cook, but I was able to follow the recipe without any problems. The stew came out looking and tasting just like the picture.
Meaghan Simmons THRIVE By Le-Vel
[email protected]This okra and tomato stew is a delightful explosion of Mediterranean flavors. The okra is cooked to perfection, retaining its slight crunch while still being tender. The tomatoes add a vibrant acidity that balances the richness of the olive oil and g