Bamieh

Bamieh is a flavorful Lebanese dish featuring tender okra simmered in a rich tomato sauce with lean protein. This high-protein meal is both hearty and nutritious, perfect for a wholesome lunch.

Ingredients

• Okra - 250 grams
• Ground beef or lamb - 200 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Tomato paste - 2 tablespoons
• Crushed tomatoes - 400 grams (1 can)
• Olive oil - 2 tablespoons
• Water - 200 milliliters
• Cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic and cook for another minute until fragrant.
3. Increase the heat to medium-high and add the ground beef or lamb. Cook until browned, breaking it apart with a spatula, about 5-7 minutes.
4. Stir in the tomato paste, cumin, cinnamon, salt, and black pepper. Cook for 2 minutes to enhance the flavors.
5. Add the crushed tomatoes and water to the skillet. Bring to a simmer.
6. Once simmering, add the okra and stir gently to combine. Reduce the heat to low and cover the skillet.
7. Let it simmer for 25-30 minutes, stirring occasionally, until the okra is tender and the sauce thickens.
8. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 28 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 25 g
• Saturated Fat: 8 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health.

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