Okra in Tomato Sauce
Pronounced 'bemi' in Lebanese, this simple recipe from Sue's friend Moni, is a tasty way to cook okra - a potent cholesterol lowering vegetable due to its high content of viscous fibres!
- 3 TBSP extra virgin olive oil
- 1 onion, sliced into rings
- 3 cloves garlic, crushed
- 2 soft, medium-sized, tomatoes, sliced
- 1 tsp allspice
- 1 tsp ground cumin
- Salt, to taste
- Pepper, to taste
- 400g okra
- Heat 2 TBSP of the oil in a saucepan and sauté the onion and garlic until translucent.
- Add the tomato, spices, salt and pepper and cook for a few minutes until the tomato softens.
- Add 2 cups of water, cover with lid and bring to the boil. Turn down the heat and simmer for approximately 10 minutes.
- In a non-stick pan, heat the remaining oil and sauté the okra over medium heat until it begins to brown. This should take approximately 10 minutes.
- Add the browned okra to the tomato mixture and continue to simmer for a further 15 minutes or until the okra is soft and properly cooked. Serve with rice or Lebanese bread and low fat natural yoghurt.
Per serve: energy 701 kJ (167 Cal); protein 5 g; fat 14 g; saturated fat 2 g; cholesterol 0 mg; carbohydrate 6 g; fibre 6 g; calcium 92 mg; iron 1 mg