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Home » Vegan Lebanese Recipes

Bamia (Okra Stew Without Meat)

Published: Jun 18, 2024 by Janelle Hama *This post may contain affiliate links. Disclosure

6.8K shares
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Bamia is a classic Middle Eastern okra stew. This is a Lebanese vegan version made with tomatoes and without meat. Preparation is quick and easy.

Bamia in a red casserole dish with a side of Lebanese vermicelli rice
Freshly cooked bamia (okra stew) with a side of vermicelli rice

What is Bamia?

"Bamia" is the Arabic word for "okra" and refers to the delicious okra stew also known as "yakhnet bamia."

Like vegetarian molokhia (braised jute mallow leaves), bamia is a comforting Arabic dish with flavors that meld beautifully.

There are different variations across the Middle East. In this bamia recipe, I will share my family's easy one-pot Lebanese vegan version. Bamia can be made with seared beef cubes or as a meatless dish.

You can find similar traditional recipes in this list of Middle Eastern dishes.

Ingredients Highlight

bamia ingredients chart

Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.

The main ingredient I use is frozen baby okra as they don't need to be thawed before cooking, making them easier to work with.

You can also use canned or fresh okra, but avoid large mature ones as they are woodier and can be stringy, requiring a couple of hours of stewing to tenderize and needing extra preparation.

If using canned okra, be sure to rinse them to remove the natural slime.

For the tomato sauce, I use diced ripe fresh tomatoes along with tomato paste and pomegranate molasses to create a rich tomato base.

Pomegranate molasses adds a sweet and sour depth to the dish. I don't recommend skipping it, and you can easily find it at your local Middle Eastern markets or grocers. I use the Cortas brand , but you can also use fresh lemon juice to taste as a substitute.

I always have homemade seven spice in my pantry as it is widely used throughout Lebanese cooking adding complex flavors. You can find the recipe for this blend in the recipe card below. If you prefer to buy it, try a Lebanese spice blend or substitute it with All Spice.

Variations

Add chili to taste if you desire a little bit of heat.

Janelle's Tips

Using a bottom-heavy large pot helps with even cooking. I use a casserole pot (as per the photos and video) from Kitchenware.

Storage

Leftover bamia stew can be stored in an airtight container in the fridge for up to 5 days. Let it cool to room temperature before storing. The flavors meld together, often making it taste even better the next day.

okra stew being mopped up with Lebanese flatbread

Serving Suggestions

The best way to enjoy okra stew is on a bed of Middle Eastern rice, buttery and filled with caramelized vermicelli, similar to this bulgur version. Pair it with a simple side salad for a complete meal.

Sometimes, I also enjoy this vegan bamia with brown rice or plain white rice, just like other Lebanese stews.

Pita bread is perfect for scooping and mopping up the delicious sauce.

vegan okra stew with rice in a white bowl

FAQ

Can I use vegetable stock instead of water?

Yes, however, be aware of adding salt. Do a taste test and adjust the measurements accordingly.

My okra is slimy, is this normal?

Yes, the slimy texture is 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.

What does okra taste like?

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.

Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ star rating or tag @plantbasedfolk on social media.

Recipe

Bamia (Okra Stew Without Meat)

Bamia is a classic Middle Eastern okra stew. This is a hearty Lebanese version made with tomatoes and without meat. Preparation is quick and easy. 
Print Pin Save Recipe Saved Recipe
Course: Main Course
Cuisine: Lebanese, Middle Eastern
Diet: Gluten Free, Vegan
Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 45 minutes minutes
Servings: 6 people
Author: Janelle Hama

Ingredients

  • 1 tsp Olive oil
  • ¾ lb Brown onion finely diced
  • 5-6 cloves Garlic crushed
  • 1¾ lb Okra frozen is preferred
  • 1 lb Ripe tomatoes chopped
  • 3 oz Tomato Paste
  • 1 teaspoon Pomegranate Molasses
  • ½ teaspoon Lebanese 7 spice All spice or cumin are good substitutes
  • ¾ oz Cilantro fresh coriander
  • 1 teaspoon Ground coriander
  • 1 cup Water
  • 1 pinch Salt and black pepper to taste
Metric - US Customary
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Instructions

  • On medium-high heat, heat up olive oil in a large bottom heavy pot. Add chopped onion and minced garlic, cooking until the onions become translucent, stirring occasionally. Stir in the okra and tomatoes. Close the lid and cook for approximately 7 minutes to start to release the juices.
  • Add the remaining ingredients (spices, tomato paste, pomegranate molasses, water, fresh cilantro, etc.) to the pot and stir thoroughly to combine everything. Turn the heat down to medium-low and cook for another 20-25 minutes, stirring occasionally and checking every 10 minutes to ensure nothing is sticking to the bottom. Do a taste test to adjust the salt and pepper. The Bamia is done when the okra and other vegetables have softened. Serve warm.

Video


Notes

There is no need to cut okra that is frozen as they are typically small in size.
If you like stews next time try these:
  • Yakhnit batata - tossed in cilantro
  • A hearty stew of kidney bean stew
  • Maghmour stew filled with eggplants

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

N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.


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6.8K shares

Reader Interactions

Comments

    4.97 from 64 votes (60 ratings without comment)
  1. Lili

    September 30, 2023 at 4:22 am

    5 stars
    I made this recipe as written and it was perfect with vermicelli rice and Lebanese pita bread. I know this is the vegan version, but the next time I make it, I'm going to add some beef or lamb chunks. I was thinking about cooking the meat separately (to make sure it's tender) and then adding it to the dish at the end. Do you think this would work?

    • Janelle Hama

      October 03, 2023 at 9:32 am

      Hi Lili,

      Yes it would work. It's how my family originally makes it 🙂

  2. Carol

    August 02, 2023 at 11:28 am

    5 stars
    I found this recipe when I searched for a plant based recipe with tomato and okra. This exceeded my expectations which are high for okra and tomatoes. The recipe was delicious and easy to make. I found a new place to find plant based recipes. I’m especially pleased to find
    Lebanese recipes!

    • Janelle Hama

      August 02, 2023 at 12:37 pm

      Thank you Carol for your kind words, I am thrilled you loved my bamia recipe. Happy eating!!! 🙂

  3. Helen M

    July 31, 2023 at 2:30 am

    When using a fresh okra, you wash it, dry it and cut the top of it than you heat vegetable oil and fry the okra (that will avoid having a slimy okra when cooked with sauce); fry the okra till the color become a little brownish.
    You prepare the sauce and add the fried okra to it .
    NB: You may like to try a delicious sandwich of pita bread filled with fried okra , chopped fresh cilantro and smashed garlic, salt and pepper! It is yummy !! Bon appétit .

    • Janelle Hama

      July 31, 2023 at 8:37 am

      Thank you for the tip Helen 🙂

  4. Rod

    September 11, 2021 at 6:53 am

    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

      September 11, 2021 at 7:58 am

      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

  5. Sharif

    July 12, 2021 at 7:41 pm

    5 stars
    Absolutely easy to make and so delicious!! Thanks for this recipe.

    • Janelle

      July 12, 2021 at 7:55 pm

      Yay! I'm so happy for this, you're welcome and thanks for making it! 🙂
      J

  6. ameerah

    May 08, 2021 at 1:42 am

    Its actually an Egyptian dish They make all the time in Egypt. I love it with Brown rice.

    • Janelle

      May 10, 2021 at 9:00 am

      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

  7. Sam

    February 10, 2021 at 1:05 pm

    5 stars
    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

      February 10, 2021 at 7:43 pm

      Quinoa is a great substitute. You could also try couscous with bamia, but note that it does contain gluten.

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