Bamia (Okra Stew Without Meat)

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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

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.

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