Stewed Okra (Yakhnet Bemyieh)

Stewed Okra (Yakhnet Bemyieh)

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From: EatingWell Magazine, September/October 2018

Simmered in a tomato sauce fragrant with garlic and cilantro and finished with pomegranate molasses, this okra recipe might be just the dish that turns okra haters into lovers.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 4 medium tomatoes
  • ¼ cup canola or corn oil
  • 3 medium onions, finely chopped
  • 1 head garlic, cloves peeled and thinly sliced
  • 1 large bunch fresh cilantro, stems and leaves finely chopped, divided
  • 1½ cups water
  • ½ teaspoon salt
  • Crushed red pepper to taste
  • 1 pound okra, trimmed
  • 1 tablespoon pomegranate molasses (see Tip)

Preparation

  • Prep

  • Ready In

  1. Bring a large pot of water to a boil over high heat. Put a bowl of ice water near the stove. Cut an X in the bottom of each tomato. Cook the tomatoes until the X begins to split, about 1 minute. Transfer the tomatoes to the ice bath to cool for 30 seconds. Drain, peel and chop.
  2. Dry the pot. Add oil and heat over medium heat. Add onions and cook, stirring occasionally, until softened but not browned, about 5 minutes. Add garlic and cook, stirring occasionally, until softened, about 3 minutes. Add the tomatoes, cilantro stems, water, salt and crushed red pepper. Cook, stirring occasionally, until the tomatoes are mostly broken down and the mixture is saucy, about 15 minutes.
  3. Add okra and cook, stirring occasionally and adjusting the heat if necessary, until the okra is very tender, 30 to 40 minutes. Stir in cilantro leaves and pomegranate molasses. Serve warm or cold.
  • Tip: Pomegranate Molasses: Made from reduced tart pomegranate juice, this dark red syrup adds sweetness and acidity. Use it up: Glaze roast meat; stir into tea; drizzle over roasted vegetables; make muhammara.

Nutrition information

  • Serving size: scant 1 cup
  • Per serving: 153 calories; 10 g fat(1 g sat); 4 g fiber; 16 g carbohydrates; 3 g protein; 65 mcg folate; 0 mg cholesterol; 6 g sugars; 0 g added sugars; 1,458 IU vitamin A; 33 mg vitamin C; 88 mg calcium; 1 mg iron; 211 mg sodium; 513 mg potassium
  • Nutrition Bonus: Vitamin C (55% daily value), Vitamin A (29% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2½ vegetable, 2 fat

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