Name: Stewed Okra (Yakhnet Bemyieh)
Prep time: 60 min
Total time: 90 min
Ingredients: 4 medium tomatoes; 0.25 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; 1.5 cups water; 0.5 teaspoon salt; Crushed red pepper to taste; 1 pound okra, trimmed; 1 tablespoon pomegranate molasses (see Tip)

Stewed Okra (Yakhnet Bemyieh)

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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.

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

1 hr

Additional Time:

30 mins

Total Time:

1 hr 30 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Heart Healthy Low-Calorie High Fiber Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Vegetarian Vegan Low Sodium Nut-Free Soy-Free Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

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
1 ½ cups water
½ teaspoon salt
Crushed red pepper to taste
1 pound okra, trimmed
1 tablespoon pomegranate molasses (see Tip)

Directions

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.
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.
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.

Tips

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 Facts (per serving)

153	Calories
10g	Fat
16g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size scant 1 cup
Calories 153
% Daily Value *
Total Carbohydrate 16g	6%
Dietary Fiber 4g	15%
Total Sugars 6g
Protein 3g	6%
Total Fat 10g	12%
Saturated Fat 1g	4%
Vitamin A 1458IU	29%
Vitamin C 33mg	37%
Folate 65mcg	16%
Sodium 211mg	9%
Calcium 88mg	7%
Iron 1mg	5%
Magnesium 55mg	13%
Potassium 513mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.