Bamia (Lebanese Okra Stew)

This Bamia recipe is a classic Arabic dish from Lebanon made with okra and tomatoes. Preparation is quick and easy. Okra Stew is always served with vermicelli rice.

Prep Time 15 mins

Cook Time 30 mins

Total Time 45 mins

Course: main Cuisine: Lebanese, Middle Eastern Diet: Gluten Free, Vegan Keyword: bamia, lebanese okra stew, okra and rice, okra and tomatoes, okra stew, vegan okra 

Servings: 6 people Calories: 111kcal Author: Janelle

Ingredients

800 g Okra frozen is preferred

350 g Brown onion finely diced

15 g garlic crushed (approx. 5-6 cloves)

500 g Ripe tomato chopped

85 g Tomato Paste

5 ml Pomegranate Molasses

1 tsp Olive oil

½ tsp Lebanese 7 spice All spice or cumin are good substitutes

20 g Coriander fresh

1 tsp Ground coriander

250 ml Water

1 Salt and pepper to taste

Instructions

1. On high heat, heat up olive oil. Add onion and garlic and sweat until translucent

2. Add okra and stir through, add tomato and stir through. Close lid and cook for approx. 7 minutes

3. Add all other ingredients and stir through contents. Turn heat down to med-low and cook for another 20-25 minutes. Check in every 10 min or so.

4. Bamia is done when everything has softened. Serve with vermicelli rice.

Notes

* Bamia is always served with Lebanese vermicelli rice.

* Serving size will vary.

* Use a bottom heavy pot or casserole dish, this helps with even cooking. 

* As the okra used within this bamia recipe are small, keep them intact, no need for chopping

* Frozen okra doesn’t need to be thawed, add it directly to the stew from the freezer

* Left-over bamia stores well in the fridge in an air tight container for up to 5 days.

Nutrition

Serving: 1g | Calories: 111kcal | Carbohydrates: 25g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 150mg | Potassium: 986mg | Fiber: 7g | Sugar: 9g | Vitamin A: 2065IU | Vitamin C: 69mg | Calcium: 185mg | Iron: 3mg