Bamya Alich’a (Ethiopian-Style Okra)

May 17, 2023May 17, 20230 7
Bamya Alich'a - Ethiopian-Style Okra with fresh veggies and spices
in Entree

Prep

15 min

Cook

40 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 cups okra , trimmed and split lenthwise ( seeded if mature )
1/4 cup olive oil
1 1/2 cups red onions , minced
2 cups tomatoes , peeled , seeded , and chopped
2 teaspoons garlic , minced
2 teaspoons ginger , minced
1/2 teaspoon cardamom , ground
2 jalapenos , minced

Nutrision Information

Servings Per Recipe
4
Calories
327
Sugar
8g
Fat
21g
Bamya Alich'a is a classic Ethiopian dish that is bursting with bold flavors and fresh ingredients. This vegan dish features tender okra that is cooked with aromatic spices, fresh jalapenos, and juicy tomatoes. The tender texture of the okra combined with the savory flavors of the spices make it a delicious and satisfying meal that is perfect for a weekday dinner or a weekend brunch. Traditionally served with a side of rice or fresh bread, Bamya Alich'a is a comforting dish that is sure to be a crowd-pleaser.

Instructions

1.In a large pot, heat the olive oil over medium heat.
2.Add the minced onions and sauté until they are translucent and fragrant for about 5-7 minutes.
3.Add the minced garlic and ginger and cook for another 2 minutes.
4.Add the chopped tomatoes, ground cardamom, and jalapenos to the pot and cook for 5-7 minutes.
5.Add the okra to the pot and stir the mixture well to combine.
6.Turn the heat to low and cover the pot with a lid.
7.Cook the mixture for about 20-25 minutes until the okra is tender and cooked through.
8.Stir occasionally to keep the mixture from sticking to the bottom of the pot.
9.Season with salt and pepper to taste. Serve hot over a bed of rice or with fresh bread.

PROS

Bamya Alich’a is a rich, flavorful dish with fresh vegetables and spices.
It is high in fiber and low in fat, making it a healthy addition to any meal plan.
Additionally, okra is packed with nutrients such as vitamins C and K, folate, and antioxidants which may help to reduce inflammation and improve heart health.

CONS

Okra can become slimy when overcooked, so it’s essential to keep an eye on it while it’s cooking.
Some people may not like the texture of cooked okra, which can be slimy or slippery.
Additionally, this dish has a bit of heat from the jalapenos, so it may not be suitable for those who are sensitive to spicy foods.

HEALTH & BENEFITS

Bamya Alich’a is a nutritious dish that is loaded with fresh vegetables and healthy spices. Okra is an excellent source of dietary fiber which may help to lower cholesterol levels and promote fullness, making it an excellent food for weight management. Additionally, okra is rich in vitamins and minerals such as vitamin C, vitamin K, folate, and magnesium, which are essential for healthy immune, bone, and heart function.

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