Bameya Alicha: calories and recipe

Ingredients

• 566 g okra, split, pre-soaked (3 large cup)
• 73 g onion, peeled, finely chopped (0.5 large cup)
• 100 g oil (1.25 medium ECC)
• 139 g tomato, unpeeled, finely chopped (2 medium ECC)
• 16 g garlic, peeled, mashed (4 small spoon)
• 2 g cardamom (1 small spoon)
• 22 g green pepper, chopped (3 tsp)
• 10 g salt (2 small spoon)
• 1200 g water (1.2 l)

How to make it

1. 1Trim bottoms of okra pods, split lengthwise, soak in 1.5 liters of water for 12 hours, drain in a sieve, and rinse several times in cold water.
2. 2Cook onion over low heat for 4 minutes until golden brown; add oil and cook for 3 minutes.
3. 3Incorporate chopped tomato and bring to a boil for 3 minutes; add garlic and cook for 2 minutes.
4. 4Season with salt and cardamom, cooking for 1 minute.
5. 5Add pre-soaked okra and bring to a boil for 2 minutes.
6. 6Stir in remaining water and simmer for 30 minutes; add green peppers, cook for 1 minute, and serve hot.

Recipe and nutrition: EPHI & FAO, Ethiopian Food Recipes 2025