This stew is inspired by the Turkish dish, Kuzu etli bamya, with okra and lamb in a spiced and herbed tomato broth.
SERVINGS: 6
SERVING SIZE: 1 cup stew and ⅓ cup rice (305 grams)
PREP TIME: 20 minutes
COOKING TIME: 2 hours 15 minutes
Ingredients
- 2 tablespoons (30 milliliters) olive oil
- ½ pound lamb or beef shoulder, trimmed of fat, cubed and patted dry
- 12 ounces frozen sliced okra
- 3 cups (about 2 medium) red bell pepper, diced
- 1½ cups (about 1 small) yellow onion, diced
- 2 tablespoons no-salt-added tomato paste
- 1 tablespoon (about 3 cloves) garlic, minced
- 2 teaspoons kosher salt
- 2 teaspoons ground coriander
- 1½ teaspoons ground cumin
- ½ teaspoon ground black pepper
- ¼ teaspoon ground cayenne pepper (optional)
- 1 15-ounce (470 milliliters) can no-salt-added crushed tomatoes
- 2 cups (500 milliliters) unsalted beef stock
- 1 teaspoon lemon zest
- 2 tablespoons fresh lemon juice
- ½ teaspoon granulated sugar
- ½ cup flat-leaf Italian parsley or cilantro, chopped
- 2 cups cooked brown rice
Instructions
- To a Dutch oven or braising pan at medium-high heat, add olive oil.
- Add lamb or beef and spread out in a single layer. Cook 1 to 2 minutes per side until lightly browned. Remove from pan and set aside in foil.
- Add okra to same pot and sauté 3 to 4 minutes, stirring occasionally until lightly browned on all sides.
- Reduce to medium heat and add pepper and onion.
- Sauté 4 to 5 minutes, stirring occasionally, until vegetables are soft and lightly browned on edges.
- Stir in tomato paste, garlic, salt, coriander, cumin, black pepper and cayenne pepper and sauté 30 to 60 seconds, stirring constantly, until fragrant.
- Add meat back to pot with crushed tomatoes and stock and bring to low simmer. Cover and cook, stirring occasionally for 2 hours or until lamb or beef is fork tender and a minimum internal temperature of 145°F (63°C) is reached.
- Stir in lemon zest and juice, sugar and half the parsley or cilantro.
- Serve over brown rice and top with remaining parsley or cilantro.
NUTRITION PER SERVING: 247 calories, 10g total fat, 3g saturated fat, 25mg cholesterol, 584mg sodium, 29g carbohydrate, 6g fiber, 9g sugar, 12g protein, N/A potassium, N/A phosphorus
Julie Andrews, MS, RDN, CD is a food and nutrition consultant, registered dietitian, chef, food photographer, culinary media expert and food writer. She is the creator and owner of The Healthy Epicurean where she create recipes, food photos and food videos for clients and brands. She also leads workshops for culinary skills, food styling and photography and leads cooking classes. Julie is regularly featured on television and in the media, where she showcases simple, wholesome and delicious recipes from her blog.