Ingredients with Measurements:
- 1 pound fresh okra, ends trimmed and sliced
- 2 medium zucchinis, sliced
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 can diced tomatoes (14.5 oz)
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 2 cups water
- 1 tablespoon lemon juice
- Fresh parsley, chopped (optional)
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Cutting board
- Chef's knife
Step-by-step instructions:
1. In a large pot or Dutch oven, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until onion is translucent.
2. Add sliced zucchini and sliced okra to the pot, and stir to combine. Cook for 5 minutes, stirring occasionally.
3. Add diced tomatoes, tomato paste, ground cumin, paprika, ground coriander, salt, and black pepper to the pot. Stir well to combine.
4. Pour 2 cups of water into the pot, and stir again. Bring the mixture to a boil, then reduce heat to low and cover the pot with a lid. Simmer for 30 minutes, stirring occasionally.
5. After 30 minutes, remove the lid and add lemon juice to the pot. Stir well to combine, and cook for an additional 5 minutes.
6. Serve hot, garnished with chopped parsley if desired.
Time:
Preparation time: 20 minutes
Cooking time: 35 minutes
Temperature:
Medium heat for sautéing, boiling, and simmering
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories: 120
Fat: 5g
Carbohydrates: 17g
Protein: 4g
Fiber: 6g
Sodium: 320mg
Substitutions for ingredients:
- Fresh okra can be substituted with frozen okra.
- Zucchini can be substituted with yellow squash or eggplant.
- Diced tomatoes can be substituted with crushed tomatoes or tomato sauce.
Variations:
- Add diced chicken or beef to the pot for a meaty version of this dish.
- Use vegetable broth instead of water for a richer flavor.
- Add a pinch of red pepper flakes for a spicy kick.
Tips and tricks:
- To prevent the okra from becoming slimy, make sure to trim the ends and slice them thinly.
- If the mixture is too thick, add more water as needed.
- This dish can be made ahead of time and reheated before serving.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the leftovers in a pot over medium heat, stirring occasionally, until heated through.
Presentation ideas:
Serve the Bamia with Zucchini and Onions in a deep bowl, garnished with chopped parsley.
Garnishes:
Fresh parsley, chopped
Pairings:
This dish pairs well with rice, bread, or couscous.
Suggested side dishes:
- Greek salad
- Hummus and pita bread
- Roasted vegetables
Troubleshooting advice:
- If the okra becomes too slimy, add a tablespoon of vinegar to the pot to help reduce the slime.
- If the mixture is too thin, cook for an additional 5-10 minutes to allow the liquid to evaporate.
Food safety advice:
- Make sure to wash all vegetables thoroughly before using them.
- Store any leftovers in the refrigerator within 2 hours of cooking.
Food history:
Bamia is a popular Middle Eastern dish that is typically made with okra and tomatoes. This version adds zucchini and onions for added flavor and nutrition.
Flavor profiles:
This dish is savory and slightly tangy, with a hint of sweetness from the tomatoes.
Serving suggestions:
Serve the Bamia with Zucchini and Onions as a main dish or as a side dish to a larger meal.
Related Categories
Cooking Method: N/A
Course Type: N/A
Dietary: N/A
Ingredient: N/A
Meal type: N/A
Occassion: N/A
Region: Egyptian