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


  1. Heat 2 TBSP of the oil in a saucepan and sauté the onion and garlic until translucent.
  2. Add the tomato, spices, salt and pepper and cook for a few minutes until the tomato softens.
  3. Add 2 cups of water, cover with lid and bring to the boil. Turn down the heat and simmer for approximately 10 minutes.
  4. 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.
  5. 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.

Serves 4

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