Bamies

Bamies is a traditional Greek dish featuring tender okra simmered in a rich tomato sauce, infused with aromatic herbs and spices. This vegan delight is not only comforting but also packed with nutrients, making it a wholesome meal for any occasion.

Ingredients

• Okra - 300 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 200 ml
• Fresh parsley - 2 tablespoons, chopped
• Dried oregano - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. Rinse the okra under cold water, trim the ends, and set aside.
2. In a medium-sized pot, heat the olive oil over medium heat and add the chopped onion. Sauté until the onion is translucent, about 5 minutes.
3. Add the minced garlic to the pot and sauté for an additional minute until fragrant.
4. Stir in the canned diced tomatoes, vegetable broth, dried oregano, salt, and black pepper. Bring to a gentle simmer.
5. Add the okra to the tomato mixture, cover the pot, and let it simmer for 20-25 minutes, stirring occasionally until the okra is tender.
6. Once the okra is cooked, remove from heat and stir in the chopped parsley and lemon juice.
7. Serve warm, garnished with additional parsley if desired.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 32 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• High in antioxidants, which can help reduce inflammation.

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