This Bamia recipe is a classic Arabic dish from Lebanon made with okra and tomatoes. Preparation is quick and easy. Okra Stew is a hearty meal usually served with buttery vermicelli rice.
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Bamia is one of those comforting Arabic dishes (just like Molokhia - braised jute mallow leaves), the flavors are so well infused with each other, each bite is sublime.
Okra in Arabic is "bamia". It is also known as bemyeh, bamyeh or bamiya.
This recipe is also known as yakhnet bamia, which translates to "okra stew"
This recipe requires only one pot. Simply add the ingredients and let the stew happen.
✔️What you’ll need
📝Ingredient Notes
Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.
Okra - all types of are fine to use within this recipe; frozen, canned or fresh. However, if you are using fresh, do not use the large ones, as mature okra is woodier in nature and will be stringy. It generally takes a couple of hours to tenderise.
Always opt to use baby okra or the small variety. To prepare the fresh variety, simply cut off the stem ends and wash thoroughly.
If you are using the canned variety be sure to rinse them to rid of the natural slime.
Tomatoes - okra and tomatoes are the perfect coupling. Use fresh ripe tomatoes, this helps to create a richer sauce in conjunction with the tomato paste. Read about is tomato paste gluten free here.
Canned tomatoes work well too.
Pomegranate molasses - highly recommended as it boosts the flavor dramatically.
Only a small amount is needed. If more is added, this will brown the colour of the stew. I love using the Cortas brand*
Coriander - (aka cilantro) both fresh and powdered versions are used as it plays a big part in flavor.
🔪Step by Step Guide
Cooking with okra is easy, here are the steps for how to make bamia;
- On high heat, heat up olive oil
- Add onion and garlic and sweat until translucent
- Add bamia (no need for chopping) and stir through, add tomato and stir through. Close lid and cook for approx. 7 minutes
- 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.
- Bamia is done when everything has softened. Serve with vermicelli rice.
💭Pro Tips
Use a bottom-heavy pot or casserole dish, this helps with even cooking. I used a casserole pot from Kitchenware.com.au
Frozen okra* doesn’t need to be thawed, add it directly to the stew from the freezer
Left-over okra stew stores well in the fridge in an airtight container for up to 5 days.
🍳Variations
Bamia can be made two ways, one with seared beef cubes (or various meats) and the other is the meatless variety.
This recipe is the vegan bamia version.
If you don’t have access to Lebanese 7 spice*, substitute it for All Spice or cumin or just leave it out.
Add chilli if you desire a little bit of heat, though this Arabic dish doesn’t normally call for it.
🍚What to serve with?
Okra Stew is almost always served with buttery Lebanese rice, known as vermicelli rice.
However, I do eat bamia on its own, but the boys in my family must have it with the rice. So your choice, how do you like it?
With Lebanese flatbread or any type of flatbread. Tear up the bread into a little scoop and scoop the bamia stew with it.
Use the bread to mop up the delicious sauce
With a side of fresh simple salad like fattoush or perhaps quinoa taboula.
❓FAQ
Whilst it’s recommended to keep the pomegranate molasses in this bamia recipe for the boost in flavour, this can be substituted for fresh lemon juice.
Yes, however, be aware of adding salt. Do a taste test and adjust the measurements accordingly.
Yes, absolutely natural and normal. To cut down on okra releasing it’s enzymes, keep it intact, do not cut the okra. Frozen okra is normally in the perfect small bite-sized pieces.
When eaten raw, okra tastes like a sweet green vegetable. When cooked it is similar in taste & texture to mallow. Okra can be cooked crunchy or soft.
🥘Related Recipes
- Lebanese brined lupini beans - such a great snack
- Zaatar puff pastry pinwheels - Lebanese zaatar on pastry is a must.
- Roasted okra - a healthy snack of fresh seasoned okra roasted in olive oil
- Fasolia - a hearty kidney bean stew from Lebanon
- Malfouf - cabbage stuffed with vegetables & rice
- Loubieh bi Zeit - Lebanese braised green beans - so tender!
Did you enjoy this okra stew? I would love to hear from you, leave me a comment below and give me a rating. This will help me sustain Plant Based Folk.
Alternatively, did you happen to take a photo? Tag me @plantbasedfolk on Instagram to be featured via stories.
Janelle x
📖 Recipe
Bamia (Lebanese Okra Stew)
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 teaspoon Lebanese 7 spice All spice or cumin are good substitutes
- 20 g Coriander fresh
- 1 teaspoon Ground coriander
- 250 ml Water
- 1 Salt and pepper to taste
Instructions
- On high heat, heat up olive oil. Add onion and garlic and sweat until translucent
- Add okra and stir through, add tomato and stir through. Close lid and cook for approx. 7 minutes
- 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.
- Bamia is done when everything has softened. Serve with vermicelli rice.
Video
Notes
- Use a bottom heavy pot or casserole dish, this helps with even cooking. I used Chasseur casserole 30cm pot from Kitchenware.com.au
- 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.
Equipment
Nutrition
N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.
Rod
Really want to try this. One question though; the 5ml of pomegranate molasses is mentioned in the "what you will need" section but not in the "Ingredients" list. I assume I add it in step 3 but just want to be sure.
Thanks
Janelle
Hi Rod,
Correct, you can add the pomegranate molasses in step 3. I have amended the bamia recipe card. Sorry for the confusion.
Enjoy,
J
Sharif
Absolutely easy to make and so delicious!! Thanks for this recipe.
Janelle
Yay! I'm so happy for this, you're welcome and thanks for making it! 🙂
J
ameerah
Its actually an Egyptian dish They make all the time in Egypt. I love it with Brown rice.
Janelle
Hi Ameerah,
Brown rice is delish with it.
You'll find it's popular in a lot of Middle Eastern countries, I am sure the Egyptian version is wonderful.
J
Sam
I substituted the pomegranate molasses with the lemon juice as I don't have any like you said, and it turned out good. I added extra coriander as I love that flavour and served it over steamed quinoa. I can't wait to make more of your vegan Leb recipes
plantbasedfolk
Quinoa is a great substitute. You could also try couscous with bamia, but note that it does contain gluten.