Okra is a rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
Slow Cooked Lamb & Okra Stew
2 tbsp olive oil
1.5 kg lamb shoulder, cut into 4 cm pieces
2 onions, finely chopped
1 carrot, finely chopped
2 celery stalks, finely chopped
2 garlic cloves, finely chopped
2 long red chilies, finely chopped, plus 2 extra, roughly chopped, to serve
2 tbsp tomato paste
pinch of cayenne pepper or chilli powder
1 litre beef stock
about 400g gold sweet potato, peeled, cut into 2 cm pieces
250g okra, scrubbed, halved lengthwise
3 cups baby spinach leaves
steamed rice, to serve
Heat oil in a large saucepan over medium–high heat. Season lamb with salt and pepper, then cook in batches, turning for 3 minutes or until browned. Remove from pan. Set aside.
Add onions, carrot and celery to pan and cook, stirring, for 4 minutes or until softened. Add garlic and finely chopped chilli and cook, stirring, for 1 minute or until fragrant. Add tomato paste and cook for a further minute, then return lamb to pan, stirring to combine. Add cayenne pepper and stock and bring to the boil. Reduce heat to low, cover and simmer for 3 hours or until lamb is very tender. Season to taste.
Add sweet potato, then cover and cook for a further 15 minutes. Stir in okra and cook, uncovered, for 10 minutes or until okra is tender. Stir in baby spinach and season to taste. Serve stew with steamed rice and garnished with extra chopped chillies.