![]() It is also a good source of Riboflavin, Niacin and Zinc, and a very good source of Protein, Vitamin C, Vitamin B12, Iron, Phosphorus and Selenium. Okra is often available fresh year-round in the Southern United States, and from May to October in many other areas. It is low in calories, a good source of dietary fiber, and is fat-free. Okra is a good source of vitamin C and A, also B complex vitamins, iron and calcium. Garnish with chopped parsley and serve with pita breads. When ready to serve, stir the garlic mixture and thelemon juice into the stew andladle into bowls.Be careful not to burn thegarlic as it may become bitter. In a separate pan, crush the minced garlic with a little salt and fry it in a tablespoon of butter or oil with the coriander untilthe garlic begins to smell sweet.Cover and Set on Slow Cooking-Stew to cook for about 1-1/2 to 2 hours or until meat is tender.Add tomato paste, then stir in water or broth. Season with salt, pepper, allspice, cinnamon, ginger and nutmeg. Transfer meat, onions and okra to VitaClayTM pot, mix in the tomatoes and potatoes and simmer for 5 minutes. ![]() Cut off the stems of okra and add them to the pot, fry gently for a few minutes.
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