Beef and Okra Stew

beef-and-okra-stew.jpg

Beef and Okra Stew
Beef and Okra Stew

Photo attribution: 

My Tu Duong
Beef and Okra Stew
Budget-friendly recipe
532
Serves:
6
1 hours 0 mins.

"Bamia" is okra, which is prepared as a stew in many parts of Africa and the Middle East. This Ethiopian version includes beef and plenty of aromatic spices.

Ingredients

2
tablespoons
1
chopped
1
pound
cut into 1-inch cubes
6
minced
tablespoons
2
teaspoons
1
teaspoon
2
cups
2
blended (or 1.5 cups tomato sauce)
1
tablespoon
1
seeded and minced
1
crushed or minced
1
teaspoon
2
cups
cut into 1-inch pieces (or one 10-oz. package frozen okra, thawed)

What You'll Need

  • Chef knife
  • Cutting board
  • Measuring spoons
  • Measuring cup
  • Large pot with lid
  • Wooden spoon

Directions

  1. Heat oil in a large pot over high heat. Add onion and cook until soft.
  2. Add beef, garlic, coriander, cumin, and white pepper. Stir and cook until meat is brown, about 5 minutes.
  3. Add water, tomatoes, tomato paste, chile, ginger, and salt. Stir and bring to a boil. Reduce heat to low. Cover partly and simmer until meat is tender, 30 to 40 minutes.
  4. Stir in okra. Simmer 10 minutes.

Chef Tips

  • If you like, garnish with slices of jalapeño before serving.

Nutrition Info and more

Serving size:
1
cup
Total calories:
230
Total fat:
14 g
Saturated fat:
4 g
Carbohydrates:
9 g
Protein:
18 g
Fiber:
2 g
Sodium:
459 mg
Attribution

Publication: 

Author: 

Attribution: 

In collaboration with the International Rescue Committee San Diego, United Women for East Africa Support Team, and UC San Diego – Center for Community Health
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