Bamia bu uzo obi ojoo n'agbanyeghi onu ogugu. Enwere m mmasị ijere ya ozi ụbọchị oyi na akwa osikapa na salad. Ị nwere ike ịme nri onye anaghị eri anụ site na ikpochapụ anụ ahụ n'emeghị ihe ụtọ ahụ.
Enwere m mmasị ime bamia, mana oge iji kwadebe okra ọhụrụ nwere ike iri. Ọzọkwa, ọ dịkwaghị mfe n'ahịa. Iji okra oyi na-ekpo ọkụ na-agbagha azụ n'oge ahụ, ma ọ dịghị emebi ihe ụtọ ahụ.
Kedu ihe bụ Okra?
Okra - amarakwa dị ka okro - akpọwo "mkpịsị aka ụmụ nwanyị." Ọ na-eto site na osisi okooko na ezinụlọ mallow. Ọ bara uru maka oriri ya na mkpụrụ ndụ akwụkwọ ndụ akwụkwọ ndụ.
Ala nke North-East Africa, Okra ka a na-ekwu na ọ bụ otu n'ime akwụkwọ nri kachasị mma n'Africa. A na-akụkarị osisi ahụ n'akụkụ ebe okpomọkụ na ebe okpomọkụ na gburugburu ụwa. Bamia na-eto nke ọma na ala akọrọ, ala ọgaranya.
Uru nke Okra
Ọ dị ala na calories. Ha nwere nanị calorie 30 kwa 100 grams.
Okra bara ụba na eriri nri, mineral, na vitamin.
Ndị ọkachamara na-atụkarị aro ka ha nyere aka ịchịkwa cholesterol.
The pods na-enye ezigbo dose nke vitamin A na flavonoid anti-oxidants.
Ọkụ ọhụrụ bụ ezigbo isi nke folates.
- Ha bara ọgaranya na vitamin B-6, thiamin na pantothenic acid dị ka vitamin B, nke dị ka niacin, vitamin B-6.
- Okra nwere vitamin K buru ibu, nke dị mma maka ọbara ịkpụkọta enzymes na ọkpụkpụ ike.
Ihe Ị Ga-achọ
- 1 lb stew anụ (nwa atụrụ ma ọ bụ beef)
- 1 paụnd frozen okra
- 16 oz nke a na-egwepịa tomato
- 4 oz. tomato tomato puree
- 1 ọkara yabasị, chopped
- 2 cloves garlic, anuahade
- 1/2 teaspoon cumin
- 1 teaspoon coriander
- 1/8 teaspoon allspice
- 8 iko mmiri
- nnu na ose na-atọ ụtọ
- 2 tablespoons mmanụ oliv
Otu esi eme ya
Na nnukwu saucepan, anụ aja aja na mmanụ olive. Tinye eyịm ye garlic.
Add anuahade tomato, edemede ọma na anụ, garlic na yabasị. Tinye cumin, coriander, nnu na ose, na allspice. Tinye mmiri na tomato puree. Nwuo ma jikọta nke ọma.
Tinye okra ma weta obụpde.
Belata okpomọkụ ka ọ dị ala na simmer maka awa 2, ma ọ bụ ruo mgbe anụ dị nro ma mee.
Achịcha ahụ kwesịrị ịgbasapụ ka ọ na-esi nri. Ọ bụrụ na ọ bụghị, tinye 1/2 iko ntụ ọka niile.
Jiri breeze osikapa na salad meere bia.
Isiokwu ndị metụtara ya:
- Flavorful Fasulia: Middle Eastern Green Bean and Beef Stew
- Okra na Ntụziaka Tomato
- Nri na akwukwo nri na tomato
- Southern-Style Okra
- Tas Kebab - Na Na Na Na
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 505 |
| Ọnụba abụba | 29 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 106 mg |
| Sodium | 200 mg |
| Carbohydrates | 29 g |
| Fri nri | 7 g |
| Protein | 34 g |