Recipes · Iraqi · Stews
Bamia (Iraqi Okra and Beef Stew)
One serving has 490 kcal and 34 g protein, and at least a fifth of a woman's daily need of cobalamin (184%), zinc (145%), pyridoxine (84%), thiamin (79%), manganese (72%) and vitamin C (68%). Ready in 85 minutes.
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- Preparation: 15 min
- Cooking: 70 min
- Makes: 1 serving (538 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef
Ingredients
- 150 g Beef chuck, raw
- 120 g Okra, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 20 g Tomato paste
- 80 g Tomatoes, canned, diced
- 10 g Olive oil
- 10 g Lemon juice
- 1 g Salt
- 0.3 g Black pepper
- 0.5 g Cumin
- 100 g Water
Method
- Cut the beef into 2 cm cubes and season with a little of the salt and pepper; heat the oil in a heavy pot and brown the meat on all sides, 6-8 minutes.
- Add the chopped onion and garlic and cook for 4-5 minutes until softened, then stir in the cumin and the rest of the black pepper.
- Add the diced tomatoes, tomato paste and water, bring to a simmer, cover, and cook over low heat for 45 minutes until the beef is tender.
- Trim the okra and add it whole, which helps keep it from turning too slimy, along with the remaining salt, and simmer uncovered for 15-20 minutes until tender but still holding its shape.
- Stir in the lemon juice, taste and adjust the seasoning, and simmer 2-3 more minutes before serving hot, traditionally with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 490 kcal | 23% |
| Carbohydrates | 22.3 g | |
| Water | 445 mL | |
| Fiber | 7.1 g | 24% |
| Protein | 33.5 g | 70% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.7 g | |
| Methionine | 0.86 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 1 g | |
| Fat | 31.6 g | |
| Monounsaturated | 17.6 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 10.3 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 99 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.41 mg | 46% |
| Iron | 5.6 mg | 31% |
| Magnesium | 123 mg | 40% |
| Manganese | 1.3 mg | 72% |
| Phosphorus | 399 mg | 57% |
| Potassium | 1,314 mg | 28% |
| Selenium | 36.1 µg | 66% |
| Sodium | 622 mg | |
| Zinc | 11.6 mg | 145% |
| Thiamin (vitamin B1) | 0.87 mg | 79% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 8.5 mg | 61% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 1.1 mg | 84% |
| Folate (vitamin B9) | 95.2 µg | 24% |
| Cobalamin (vitamin B12) | 4.4 µg | 184% |
| Choline | 129 mg | 30% |
| Vitamin A | 80.8 µg | 12% |
| Vitamin C | 50.8 mg | 68% |
| Vitamin D (D2 + D3) | 7.5 IU | 1% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 51 µg | 57% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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