SaharDiet

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okra stew - BeeaaB - SaharDiet

Cook time in 2 hours

Servings 4 Person

Point: 13

BeeaaB

Okra stew is a special meal and popular among certain people. Good source of vitamin B12. Okra is very useful for removing toxins and cleaning the digestive system.

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of okra stew and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Female 30-year-old individual with a height of 175 centimeters, weight of 70 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

13%

Carbohydrate

Protein

10%

Threonine

34%

Isoleucine

39%

Leucine

29%

Lysine

35%

Valine

35%

Tryptophan

37%

Histidine

35%

Tyrosine + Phenylalanine

36%

Methionine + Cysteine

30%

Fat

31%

Essential Fatty Acids (PUFA)

15%

Omega-3

36%

Omega-6

25%

MUFA

47%

SFA

24%

Cholesterol

13%

Trans fats

Fiber

Water

Total Sugar

Vitamins

vitamin c

22%

Thiamine vitamin b1

11%

Riboflavin vitamin b2

14%

Niacin vitamin b3

23%

Pantothenic acid vitamin b5

Pyridoxine vitamin b6

18%

Folate vitamin b9

Cobalamin vitamin b12

43%

Choline

11%

vitamin a

vitamin d

1% >

vitamin k

37%

vitamin e

13%

Minerals

Calcium

Iron

Magnesium

11%

Sodium

29%

Zinc

28%

Selenium

21%

Potassium

13%

Phosphorus

17%

Manganese

26%

Copper

16%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

Ingredients for preparing meat

Food itemValue

Lamb, ground, cooked160 gr

Onions, yellow, stir-fried96 gr

Salt, table0.5 tsp (2 gr)

Spices, pepper, black1 tsp (2 gr)

Spices, turmeric, ground1 tsp (2 gr)

Spices, saffron0.2 gr

Spices, cinnamon, ground0.5 tsp (1.25 gr)

Oil, olive, salad or cooking2 Tbsp (12 gr)

Ingredients for making sauce and okra

Food itemValue

Tomatoes, red, ripe, cooked155 gr

Okra, cooked, boiled, drained, without salt160 gr

Salt, table0.5 tsp (2 gr)

Spices, pepper, black0.5 tsp (1 gr)

Onions, yellow, stir-fried38 gr

Oil, olive, salad or cooking4 Tbsp (24 gr)

Lime juice5 gr

Preparation of Qalkali meat

First, mix 200 grams of raw minced meat and 150 grams of grated onion together with half a teaspoon (2 grams) of salt, 1 teaspoon (2 grams) of black pepper, 1 teaspoon (2 grams) of turmeric, and half a teaspoon (1.25 grams) of cinnamon. Then we make the desired size of meatballs and put them together in a suitable pan. Pour a small amount of water and 2 tablespoons (12 grams) of olive oil into the pan, put the lid on it and put it on a low heat. Add 0.2 grams of brewed saffron to the boiled water. After cooking the meat, remove it from the heat.

preparation of stew

First, fry 60 grams of Nagini onions in a suitable pan with 2 tablespoons (12 grams) of olive oil, then add 300 grams of grated tomatoes, half a teaspoon (2 grams) of salt, and half a teaspoon (1 gram) of black pepper and fry a little. At the same time, we clean 200 grams of okra and for this purpose we separate the ends of the okra to an amount so that the okra does not get injured or opened, and we wash it well and put it aside so that the excess water comes out and dries. Then fry in a suitable pan with 2 tablespoons (12 grams) of olive oil. Then we add it to onion and tomato sauce. We fry a little more and then add the kalkalis to the ingredients. Finally, add some boiled water to the pot and let the stew cook until it reaches the desired consistency. We give about 30 to 40 minutes for okra to cook. In the last 10 minutes of cooking, we add 5 grams of sour lemon juice to the pot. After the stew is set, we can serve it with rice.