Bamia

1. Heat oil in a medium sized heavy saucepan over medium heat.

2. Sauté onions for 2 minutes.

3. Add the garlic and sauté for 1 minute.

4. Stir in all the remaining ingredients except the okra.

5. Bring the mixture to a hard simmer and cook for 5 minutes-stirring often.

6. Trim the okra and slice into 1/2 inch rounds and stir in.

7. Simmer for 10 minutes-serve hot over rice.

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Nutrient	Quantity
Total fats	20.9904 g
Protein	3.8894 g
Carbohydrates	22.8296 g
Energy	279.8621 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1707 g
Water	317.3809 g
Aspartic acid	0.458 g
Calcium, Ca	72.8953 mg
Lutein + zeaxanthin	433.4534 g
Fiber, total dietary	5.4457 g
Fatty acids, total saturated 22:0	0.0261 g
Carotene, beta	1162.81 g
Niacin	1.566 mg
Vitamin A, RAE	107.1075 g
Arginine	0.2016 g
Riboflavin	0.0867 mg
Tocopherol, beta	0.0446 mg
Fatty acids, total polyunsaturated 15:0	0.0001 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0031 g
Fatty acids, total saturated 20:1	0.063 g
Glutamic acid	1.3142 g
Stigmasterol	0.02 mg
Sodium, Na	19.0812 mg
Fatty acids, total saturated 16:1 undifferentiated	0.258 g
Total lipid (fat)	20.9904 g
Manganese, Mn	0.9934 mg
Fructose	4.4979 g
Proline	0.0816 g
Fatty acids, total saturated 16:0	2.3898 g
Fatty acids, total saturated 8:0	0.0018 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0006 g
Sucrose	1.0782 g
Choline, total	23.7006 mg
Sugars, total	10.6229 g
Serine	0.1016 g
Fatty acids, total saturated 10:0	0.0017 g
Fatty acids, total saturated 18:0	0.4251 g
Vitamin B-6	0.3888 mg
Selenium, Se	1.4266 g
Ash	1.7856 g
Fatty acids, total saturated 18:1 undifferentiated	14.5424 g
Pantothenic acid	0.4081 mg
Phenylalanine	0.1085 g
Beta-sitosterol	0.0133 mg
Copper, Cu	0.2229 mg
Betaine	0.5039 mg
Thiamin	0.1506 mg
Methionine	0.0226 g
Iron, Fe	1.5141 mg
Carbohydrate, by difference	22.8296 g
Phosphorus, P	99.8235 mg
Folate, total	59.4829 g
Tocopherol, gamma	0.5627 mg
Lycopene	5751 g
Alanine	0.1056 g
Valine	0.0926 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0026 g
Fatty acids, total saturated 18:2 undifferentiated	2.2012 g
Glycine	0.0916 g
Carotene, alpha	226.182 g
Glucose (dextrose)	4.9495 g
Fatty acids, total saturated 14:0	0.0054 g
Zinc, Zn	0.7541 mg
Isoleucine	0.0766 g
Fatty acids, total saturated 12:0	0.0017 g
Fatty acids, total polyunsaturated	2.3744 g
Fatty acids, total saturated 14:1	0.0004 g
Fatty acids, total polyunsaturated 17:1	0.0253 g
Leucine	0.1224 g
Tocotrienol, alpha	0.0797 mg
Vitamin A, IU	2129.7198 IU
Folate, DFE	59.4829 g
Tryptophan	0.0341 g
Vitamin C, total ascorbic acid	45.9422 mg
Phytosterols	78.6028 mg
Galactose	0.0026 g
Fatty acids, total polyunsaturated 18:1 c	0.0114 g
Fatty acids, total saturated 20:0	0.0838 g
Fatty acids, total saturated 6:0	0.0002 g
Tyrosine	0.061 g
Vitamin K (phylloquinone)	76.2594 g
Fatty acids, total saturated	2.9447 g
Histidine	0.0567 g
Fatty acids, total monounsaturated	14.8893 g
Threonine	0.0987 g
Folate, food	59.4829 g
Fatty acids, total polyunsaturated 17:0	0.0045 g
Cryptoxanthin, beta	1.9812 g
Vitamin E (alpha-tocopherol)	4.1996 mg
Magnesium, Mg	43.6198 mg
Lysine	0.1259 g
Potassium, K	764.7612 mg
Cystine	0.0308 g
Fluoride, F	6.9038 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 pinch	0	0	0
Garlic	2 teaspoons	8.344	1.8514	0.028
Lemon juice	1 teaspoon	1.1183	0.3508	0.0122
Olive oil	1.5 1/2	179.01	0	20.25
Tomato	1.5 cups	40.23	8.6942	0.447
Parsley	2 teaspoons	0.9	0.1582	0.0198
black pepper	0.25 tablespoon	4.3298	1.1031	0.0562
Cardamom	0.5 teaspoon	3.11	0.6847	0.067
Coriander	2 teaspoons	0.1533	0.0245	0.0035
white onion	0.66 cup	42.6667	9.9627	0.1067