Bamia/Okra sauce

Okra is one of the most nutritious vegetables available rich in dietary fiber , minerals, vitamins. It's recommended in cholesterol controlling and weight reduction programs. Most of the times we don't want to cook okra because of the slimy feeling. Did you know there is a way on how to cook okra and get rid of the slimy feeling? You just need to stir fry it first. No worries though, I've got you covered. Here's is a recipe to make your work easier and eat okra more often in order to gain all these healthy benefits while having tasty vegetables.

Ingredients

¼ kg okra/bamia

½ teaspoon salt

2 tablespoons cooking oil

1 teaspoon tomato paste

1 sliced big onion

¼ cup water

1 teaspoon curry powder

½ teaspoon black pepper (optional)

Directions

Cut the ¼ kg okra in small slices and put them aside.

Heat 1 tablespoon of oil in a saucepan for 1 minute then add the okra and stir fry for 7 minutes.

Remove the okra from the pan and put it on a plate, let it settle for 5 minutes so that it can cool off.

Heat the remaining 1 tablespoon of oil in another saucepan then add all the sliced onions and stir for one minute or until translucent.

Add the okra and ½ teaspoon of salt then let it simmer for 2 minutes while stirring.

Add the 1 teaspoon tomato paste in the okra mixture and stir fry for 2 minutes before adding the 1 teaspoon curry powder and ½ a teaspoon black pepper(optional).

Let this mixture simmer for 3 minutes before adding the ¼ cup of water. This mixture needs to simmer to make a thick sauce, so let it simmer for 3 minutes before removing it from the heat.

Serve over chapati or rice.

By Vicky Mwakoyo © 2010