At the time of writing, I am developing the vegan nutrition course and writing about nutrition for pregnancy, and often eating okra, as it is in season. It feels very fitting, as okra is packed with folate, which is an essential nutrient for us all during our whole lifespan, and very important during pregnancy for the development of the foetus’ spinal cord.
Okra also has a lot more in the way of nutrients than just folate. They are tiny parcels of goodness. Packed with vitamin C and K and magnesium, and loads of antioxidants, and packed with fibre. The gel-like substance in them helps slow down blood sugars, so great for people with diabetes.
If you are reading this and going, ‘oh yuk, I am not going anywhere near an okra no matter how good it is for me’, please try out baking them. In the recipe I share with you I bake the okra and wow, they are just so good this way and the jelly texture is toned down quite a bit.
This recipe is brilliant, in the fact I has the nutritional benefits of mushrooms and okra, a double winner of goodness and deliciousness.
Ethiopian okra and mushlamb stew (Bamia)
Ingredients
300g king oyster and shiitake mushrooms
400g okra cut the stem off but ensure that you keep the okra closed and seeds not exposed
1 large onion chopped
3 cloves garlic minced
1 tbsp ginger
6 large tomatoes diced
1 chilli
4 cups vegie stock or water
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste
Fresh cilantro and parsley for garnish
Method
- Cut the mushrooms into 2cm chunks and fry with a pinch of salt until brown on one or two of the sides. Remove from the pan.
- Place the okra on a baking tray and drizzle on 1 tbsp olive oil and bake in 200°C oven for 20 – 25 minutes or until soft and a little brown on some pieces.
- Place the onion, garlic, ginger, salt and chilli in a saucepan or large frying pan and fry until the onion is soft. Then add the cumin and smoked paprika and cook for a few minutes. Then add tomatoes and cook for 5 minutes or so.
- Add the vegetable stock and then bring to the boil and let simmer with the lid on for 10 minutes. Then add the whole okra and cook for 5 minutes with the lid off.
- Mix in the cooked mushrooms and serve with the coriander parsley garnish.
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