Recipes · Greek · Main Courses

Bamies Laderes (Greek Okra Stewed in Tomato and Olive Oil)

One serving has 570 kcal and 12 g protein, and at least a fifth of a woman's daily need of vitamin K (276%), vitamin C (182%), manganese (153%), pyridoxine (105%), copper (76%) and magnesium (71%). Ready in 90 minutes.

• Preparation: 40 min
• Cooking: 50 min
• Makes: 1 serving (922 g)
• Difficulty: Easy
• Diets: Vegan, Gluten-free, Dairy-free

Ingredients

• 250 g Okra, small and firm
• 15 g White vinegar (for the okra)
• 150 g Potatoes
• 100 g Onion
• 6 g Garlic
• 30 g Olive oil
• 10 g Tomato paste
• 200 g Ripe tomatoes, grated
• 2 g Sugar
• 1 g Salt
• 0.3 g Black pepper
• 150 g Water
• 8 g Parsley, fresh

Method

1. Trim the okra by paring the cone-shaped top off each pod without cutting into the pod, so the sticky inside stays in. Toss the pods with the vinegar and a pinch of the salt, spread them on a tray and leave them for 30 minutes, then rinse and drain. This keeps them whole and much less slimy.
2. Meanwhile, peel the potatoes and cut them into large chunks. Halve the tomatoes and grate them on a box grater, throwing away the skins.
3. Warm half the oil in a wide pan over medium heat and cook the chopped onion for 8 minutes, until soft and golden. Add the sliced garlic for 1 minute, then the tomato paste for 1 minute more.
4. Add the grated tomatoes, sugar, the rest of the salt, the pepper and the water. Bring to a simmer, add the potatoes, cover and cook for 15 minutes.
5. Lay the okra on top and pour over the rest of the oil. Shake the pan rather than stirring, as a spoon breaks the okra. Cover and simmer gently for 30-35 minutes, until the okra and potatoes are tender and the sauce is thick and glossy with oil.
6. Scatter over the chopped parsley and leave to rest for 10 minutes. Serve warm or at room temperature, as Greeks serve all their ladera (dishes cooked in oil), with crusty bread for the sauce.

Nutrition per serving

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

0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.

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