Beef and Okra Stew

Author: Canadian Living

Khamisa Baya's saucy stew comes from Sudan in Africa. Serve it over cooked rice, cornmeal or creamy wheat cereal, or with Corn Bread on the side.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: December 2000

Ingredients

  • 1 tablespoon olive oil
  • 2 onions chopped
  • 8 cloves garlic minced
  • 4 beef simmering short ribs (about 1 lb/500 g)
  • 2 lbs stewing beef cubed
  • 1 1/2 cup crushed tomatoes
  • 6 green cardamom pods
  • 1 cinnamon stick
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon ground cumin
  • 8 oz fresh okra trimmed (about 2 cups/500 mL)

Method

In large Dutch oven, heat oil over medium-high heat; cook onions and garlic, stirring occasionally, for 10 minutes or until golden.

Cut ribs into single-bone sections; add to pot along with stewing beef. Cook over high heat, stirring occasionally, for about 30 minutes or until liquid has evaporated and beef is browned.

Stir in tomatoes, cardamom pods, cinnamon stick, salt, pepper and 3 cups (750 mL) water. Cover, reduce heat and simmer, stirring occasionally, for 2 hours or until beef is tender.

Stir in cumin and scatter okra on top. Cover and cook, without stirring, for about 20 minutes or until okra is tender. Discard cardamom pods and cinnamon stick. Gently stir in okra.

Nutritional facts Per Serving: about

  • Sodium 392 mg
  • Protein 43 g
  • Calories 525.0
  • Total fat 34 g
  • Cholesterol 118 mg
  • Saturated fat 13 g
  • Total carbohydrate 12 g

%RDI

  • Iron 34.0
  • Fibre 0.0
  • Folate 16.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 6.0
  • Vitamin C 23.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Beef and Okra Stew

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