进阶
Moroccan
Chicken Tagine with Olives and Lemon
来源: 传统
90 分钟4420 大卡
清真无麸质无乳制品
Bamia (Okra Stew)
Small whole okra pods stewed in garlicky tomato until glossy and tender — the everyday red pot that turns rice into dinner.
来源
食谱提供 Egyptian home kitchens · 🏺 传统 · Everyday Egyptian cooking — the fava beans, bread, greens and slow tomato pots that fill tables from Cairo apartments to Delta villages.
Egyptian · everyday stew — An ownerless traditional dish, so no cook is credited. The cited article confirms bamia as an okra-and-tomato stew of Egypt and the wider Middle East, cooked with or without meat. Quantities and method here are this book's own.
Watch it being made · 3 videos
⏱ 45 分钟🍽 4 人份🔥 220 大卡🇪🇬 埃及
清真纯素素食无麸质无乳制品无坚果
步骤
Trim the okra caps without cutting into the pod itself.
💡 Cutting into the pod releases the mucilage — that is where the slimy reputation comes from.
Soften the onion in oil over medium heat until translucent, then add the garlic and coriander for 30 seconds.
Add the okra and turn it gently in the oil for 2 minutes — gently, so the pods stay whole.
Pour in the passata with 150 ml water and the lemon juice, season, and bring to a bare simmer.
Cover and cook 25–30 minutes without stirring more than twice, until the okra is tender and the sauce has thickened around it.
Taste for salt and lemon, and serve over rice or with bread.
💡 小贴士
- The lemon is doing structural work, not just flavour — acid keeps the okra firm.
- For the meat version, brown 400 g diced lamb first and simmer it 40 minutes before the okra goes in.
- Stirring often is the beginner error — it breaks the pods and the sauce turns stringy.
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