Riz bil Bamia

Riz bil Bamia is a traditional Lebanese rice dish featuring tender okra and fragrant rice, creating a deliciously hearty meal. This high-protein version incorporates chickpeas and lean meat for a nutritious boost.

Ingredients

• Basmati rice - 150 grams
• Okra - 200 grams, trimmed and halved
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chicken or beef (lean) - 200 grams, cut into bite-sized pieces
• Chickpeas - 100 grams, cooked
• Vegetable or chicken broth - 400 ml
• Lemon juice - 1 tablespoon
• Fresh parsley - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and sauté for an additional 1 minute until fragrant.
4. Stir in the ground cumin, ground coriander, ground cinnamon, salt, and black pepper, cooking for 1 minute to toast the spices.
5. Add the meat to the pot and cook until browned on all sides, about 5-7 minutes.
6. Incorporate the okra and chickpeas, stirring well to combine, and cook for another 5 minutes.
7. Drain the soaked rice and add it to the pot, followed by the broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes.
8. After 20 minutes, remove from heat and let it rest for an additional 5 minutes before fluffing with a fork.
9. Drizzle with lemon juice and garnish with fresh parsley before serving.

Nutrition

• Calories: 550
• Protein: 30 g
• Carbs: 80 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein from lean meat and chickpeas, promoting muscle health.
• High in dietary fiber from okra and chickpeas, aiding digestion.

Tags