How Do You Cook Fresh Okra? Try this 18-Minute Egyptian Mashed Okra with Beef Recipe

Okra, also known as “lady’s fingers” and “gumbo,” is a green flowering plant. Okra belongs to the same plant family as hibiscus and cotton. The term “okra” most commonly refers to the edible seedpods of the plant. In India, it is known by the names vendakkai (alternatively bendakkai) and bhindi.

Ancient Egyptian Pharaoh Mashed Okra with Beef Recipe

How do you cook fresh okra? Try this quick and easy fresh okra recipe.

The pharaonic name for okra mentioned in the Harris papyrus is bano. Gaston Maspero, the French Egyptologist, briefly mentions finding the remains of this plant.

Okra now is one of the most commonly eaten dishes in Egypt, and is cooked in several ways. Weeka okra, a popular Upper Egyptian dish, requires the use of a mefraak to mash the vegetables; a method that itself extends from pharaonic times.

This adapted version of healthy okra recipe is the world’s oldest okra and beef recipe ever recorded in ancient Egypt.

This fresh okra dish is serves in a typical Nubian banquet.

Here is a good example of a Nubian banquet composed of dishes that would have existed a very short time after the pharaonic era.

This menu consists of okra with beef, pickled palm tree pith, roqaq, roasted yam, crocodile date loaf, barley porridge, barley beer, boiled cardamom with cloves. Salt and fruit sugar were placed at any dining table for guests to season or sweeten their food.


Serves 4

INGREDIENTS:

1 kg large fresh okra (cut into small pieces)
3 tbsp ghee
1 onion
1/2 kg beef, cubed (You can use chicken or pork if you want.)
2 1/2 liters meat broth
1 tsp salt
1/2 tsp pepper
4 cloves garlic
2 tbsp dried coriander


COOKING PROCEDURE:

1) Wash okra and place in a sieve to dry. Cut into small pieces and lightly sauté in 1 tbsp ghee. Remove okra and drain in a sieve.

2) Grate onion and sauté in 1 tbsp ghee until golden yellow. Add beef cubes and stir a few minutes. Add broth, cover and simmer until meat is half cooked.

3) Add okra, salt, and pepper and simmer over medium heat until fully cooked.

4) Mince garlic and coriander and sauté in the remaining tablespoon of ghee. Sprinkle over dish. Serve.

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How do you clean fresh okra to remove the slime?

An easy trick for reducing sliminess is to soak the okra in vinegar before cooking it.

1. Empty half a cup of vinegar into a bowl for every 500 g (1 lb) of okra.

2. Lightly swish the vinegar over the okra to coat all okra in the bowl.

3. Leave for 30 minutes to soak in the vinegar.

4. Remove the okra and rinse well. Dry and use as recommended by the okra recipe.


How do cook okra without the slime?

Learn is the best way to eat okra without the slime.

This is how to stop okra from becoming slimy during cooking. You can pre-cook okra at very high heat by sautéing, roasting, blanching or grilling. Then add cooked okra to your recipe and there will be hardly any slime at all.


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How do you keep okra fresh longer?

To store okra in the fridge, wrap them in a paper towel or place inside a paper bag, and store in the vegetable drawer.

Do not wash fresh okra until you are ready to use it.


How long can you store fresh okra?

Store fresh okra in the fridge for 2 to 3 days.

For longer storage, okra may be frozen.

In the freezer, if properly packaged, whole okra will keep for at least two to three months without risk of freezer burn.

Before freezing and blanching, trim the stem ends (do not cut into the pod when you trim).

To freeze okra, blanch the whole pods in boiling water -- dip them in a pot of boiling water for no more than one minute or more, depending on the size of the pods. Cool the pods quickly in the ice water.


OKRA NUTRITION: Is okra good for you?

Okra has long been preferred as a food for the health-conscious. It is full of vitamin C, vitamin B, potassium, calcium and folic acid. It’s low in calories and has high dietary fiber content. You should consider including okra in your diet to get these health benefits.

Okra is fast gaining a reputation as a so-called 'super food' for people with or at risk of diabetes or cancer.

Okra has been suggested to help lower blood sugar in cases of type 1, type 2, and gestational diabetes.


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What's behind the effect of eating okra to lose weight?

Benefits of okra for weight loss: The superior insoluble fibre contained in okra is believed to help stabilize blood glucose by slowing the rate at which sugar is absorbed from the intestinal tract.

RELATED POST:  How Does Eating Fiber Help You Lose Weight?


Okra Nutrient Composition

Raw okra is 90% water, 2% protein, 7% carbohydrates and negligible in fat. In a 100 gram amount, raw okra is rich (20% or more of the Daily Value, DV) in dietary fiber, vitamin C and vitamin K, with moderate contents of thiamin, folate and magnesium.

Raw Fresh Okra

Nutritional value per 100 g (3.5 oz)
Energy	138 kJ (33 kcal)
Carbohydrates	7.46 g
Sugars	1.48 g
Dietary fibre	3.3 g
Fat	0.19 g
Protein	1.9 g
Vitamins	Quantity % DV
Vitamin A equiv.	36 μg	5%
Thiamine (B1)	0.2 mg	17%
Riboflavin (B2)	0.06 mg	5%
Niacin (B3)	1 mg	7%
Folate (B9)	60 μg	15%
Vitamin C	23 mg	28%
Vitamin E	0.27 mg	2%
Vitamin K	31.3 μg	30%
Minerals	Quantity % DV
Calcium	82 mg	8%
Iron	0.62 mg	5%
Magnesium	57 mg	16%
Phosphorus	61 mg	9%
Potassium	299 mg	6%
Zinc	0.58 mg	6%
Other constituents	Quantity
Water	89.6 g
Link to Full USDA Database entry
Units: μg = micrograms  mg = milligrams IU = International units
Percentages are roughly approximated using USA recommendations for adults.

REFERENCES:

Anany, Abeer. The Kitchen in Ancient Egypt from the Archaic Period until the
End of the New Kingdom. Unpublished PhD dissertation, Cairo University.

Christine Hobson. 1993. EXPLORING THE WORLD OF THE PHARAOHS: A Complete Guide to Ancient Egypt. Thames & Hudson. ISBN-10: 0500275602. ASIN: B004461SSE

Magda Mehdawy. 2017. The Pharaoh's Kitchen: Recipes from Ancient Egypt’s Enduring Food Traditions. The American University in Cairo Press. ISBN-13: 978-9774168130

National Research Council, Policy and Global Affairs, Development, Security, and Cooperation. 2006. Lost Crops of Africa: Volume II: Vegetables. National Academies Press. ISBN-10: 0309103339

How to Make Vegetarian Eggplant Lasagna without Noodles? - Low Carb Eggplant Lasagna Recipe

Due to its texture and bulk, eggplant is sometimes used as a meat substitute in vegan and vegetarian cuisines.

It is difficult to imagine that eggplant was once thought to be poisonous or toxic, feared for its bitterness, and overlooked for the beauty of its flowers. Nowadays eggplants are nearly impossible to resist—available in all colors, shapes, and sizes—with a flesh that becomes silky when cooked.

This dish is easier and tastier than Rachael ray eggplant lasagna recipe. This lasagna recipe replaces the traditional pasta with eggplant slices and adds layers of your favorite cheese.

It is healthful and delicious lasagna. Read more details and learn how to make it in just few quick and easy steps.

Vegetarian Eggplant Lasagna without Noodles Recipe

YIELD: 12 SERVINGS

INGREDIENTS:

1¼ to 1½ lbs. fresh eggplant
2 teaspoons salt (or 1½ teaspoons salt if not draining eggplant)
2 large eggs
1 cup flour
6 tablespoons extra-virgin olive oil
¼ teaspoon coarsely ground black pepper

4 to 5 cups of Mary Gualdelli’s Tomato Sauce (refer to the recipe below)
Use canned tomato sauce if you are vegetarian

8 oz. provolone cheese, sliced
12 oz. mozzarella cheese, grated

COOKING DIRECTIONS:

1) Peel eggplant and cut crosswise into 3/8-inch-thick slices. 

Sprinkle slices with salt, layer them in a metal colander, and set colander in sink (see Salting Eggplant before Frying below). Set a heavy glass plate on top of eggplant and weight with heavy cans of food. Let drain for 30 minutes to 1 hour. Rinse eggplant slices under cold, running water to wash off excess salt. Pat dry with paper towels.

2) Beat eggs in deep plate or shallow bowl. Place flour on another plate. Dip eggplant slices in egg, dip in flour to coat, and set aside. Heat 2 tablespoons of the olive oil in a large frying pan over medium heat. Add a layer of eggplant slices, sprinkle with pepper (and salt, if you have not drained the eggplant), and cook until nicely browned, 3 to 4 minutes each side. Remove to a platter. Continue to sauté the remaining eggplant slices in batches, adding the remaining olive oil to pan as needed.

3) Set the oven rack in the middle position. Preheat the oven to 350° F. Coat a 9-inch by 13-inch ovenproof glass baking dish with vegetable spray or coconut oil. Line a baking sheet with foil.

4) Spread a layer of tomato sauce over bottom of prepared baking dish. Arrange half of eggplant slices on top. Spread with another layer of tomato sauce. Cover with a layer of Provolone and sprinkle with grated mozzarella. Add remaining eggplant slices in a second layer, spread with tomato sauce, cover with remaining provolone, and sprinkle with remaining mozzarella. Press down gently so that layers adhere.

5) How long do you cook eggplant lasagna? Coat a sheet of foil with vegetable spray and place it, oiled side down, over top of lasagna to cover. Set lasagna on prepared baking sheet to catch any sauce that drips. Bake 40 minutes. Uncover and continue baking until lasagna is bubbling and cheeses are melted.

6) Serve lasagna hot. Allow leftovers to cool, cover with paper towels and then plastic wrap, and store in refrigerator.

How to Salt Eggplant before Frying?

Some recipes suggest that sliced eggplant be salted and drained in a colander to remove excess liquid. Removing this liquid prevents the eggplant from soaking up excess oil when it is fried.

When using this method, moderately salt the eggplant slices and place them in colander in the sink or on a deep plate. Set another heavy glass plate on top of eggplant and place cans of food on top to weight the eggplant.

Allow the eggplant to drain for 30 minutes to 1 hour. Rinse the slices under running water to wash off excess salt and pat dry with paper towels before frying.

Some cooks believe that salting and draining eggplant will remove any bitter juices. The larger varieties of eggplant have more moisture than smaller varieties. Many home cooks do not salt and drain their eggplant.


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Mary Gualdelli’s Homemade Tomato Sauce Recipe

YIELD: ABOUT 12 CUPS

INGREDIENTS:

4 to 6 tablespoons extra-virgin olive oil
3 cups chopped onion
½ lb. ground beef
½ lb. ground pork

3 oz. pancetta, chopped
½ lb. ground lamb
2 (28-oz.) cans tomato puree
¼ cup tomato paste
2 cups low-sodium beef stock
1½ teaspoons salt
1 teaspoon coarsely ground black pepper

½ teaspoon red pepper flakes
3 cloves garlic, smashed
1 teaspoon dried oregano
½ teaspoon dried thyme
2 tablespoons chopped fresh parsley
4 teaspoons firmly packed brown sugar


COOKING DIRECTIONS:

1) Heat 2 tablespoons of the oil in a frying pan over medium heat. Add onion and cook until translucent, 5 to 7 minutes. Remove onion to a large Dutch oven or heavy-bottomed pot. Add beef, pork, and pancetta, if using, to frying pan, add more oil if needed, and cook until meat is still a little pink. Remove to Dutch oven. Add lamb to frying pan along with a little more oil, if needed, and cook until still slightly pink. Remove to Dutch oven.

2) Add tomato puree, tomato paste, and stock to Dutch oven and stir thoroughly. Add salt, pepper, red pepper flakes, garlic, oregano, thyme, parsley, and brown sugar. Cover and bring to a boil over medium heat. Reduce heat and simmer, stirring occasionally, for 2 hours. Uncover and cook until sauce thickens, about 20 minutes more. Check frequently to make sure sauce doesn’t burn. Pour sauce into containers and cool to room temperature. Store in covered containers in the refrigerator or freezer.

Quick Homemade Tomato Sauce Cooking Tips

Beef, pork, and lamb do not have to be completely cooked before adding to sauce. As they continue cooking, they will add more flavor to the sauce.

How to Slice Eggplant for Lasagna?

Why sliced eggplant does changes color to brown? The browning of eggplant flesh results from the oxidation of polyphenols, such as the most abundant phenolic compound in the fruit, chlorogenic acid.

Taken as a dietary supplement by some health conscious people. Chlorogenic acid slightly reduces blood pressure. It has been scientifically investigated for possible anti-inflammatory effects.


Related Post: How to Prevent Discoloration in Vegetables When Cooking


SLICING. Place the eggplant (or a piece of the eggplant) on its widest cut end and cut downward into slabs according to your preferred width.

Cut long eggplants of consistent width (like Japanese, Chinese, and some heirloom varieties) as you would other cylindrical vegetables. Once you’ve broken down bulbous globe eggplants into slabs, you can butcher them further in much the same way.

White eggplants have medium to thick skin that you may need to peel. They are quite meaty—but sweet and mild.

The long slender eggplants have mildly sweet, creamy flesh and tender deep purple (Japanese) or light purplish pink (Chinese) skin.

How to Buy and Store Eggplants?

A) How to Select Eggplant? Eggplant comes in many sizes and shapes, but as a general rule, younger (smaller) eggplants are sweeter, have fewer to almost no seeds, and thinner skin.

I generally recommend small to medium eggplant for lasagna, but larger ones are fine for grilling steaks or roasting and turning into a puree.

Choose for an eggplant that is very shiny and heavy for its size and gives slightly to the touch: It should be neither rock-hard nor squishy.

Avoid eggplants with puckered skin or soft spots that indicate bruising.

B) How to Store Eggplant? Use eggplants within a few days of purchase to avoid their likely bitterness.

Eggplant becomes bitter as it ages, so the real trick to solving that problem is to buy eggplant in season and use it as soon as possible.

Storing fresh eggplant requires a balancing act. If they become too cool for too long, their seeds will harden and their flesh will become bitter, but leaving them in the heat for too long will cause their moisture to evaporate and flesh to soften.

Place eggplants in an open plastic bag or paper bag. If you plan to use them within 24 hours, store them in a cool corner of your kitchen. Any longer, refrigerate them in the crisper.



REFERENCES:

Cara Mangini. 2016. The Vegetable Butcher: How to Select, Prep, Slice, Dice, and Masterfully Cook Vegetables from Artichokes to Zucchini, 3rd Printing edition. Workman Publishing Company. ISBN-13: 978-0761180524

Marilynn Brass (Author), Sheila Brass (Author), Andy Ryan (Photographer). 2008. Heirloom Cooking With the Brass Sisters: Recipes You Remember and Love. Black Dog & Leventhal. ISBN-10: 1579127843



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How to Make Eggplant Lasagna VIDEO