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Bamia (Okra Stew)
Bamia is a vibrant Middle Eastern stew that delights the senses with tender okra, juicy tomatoes, and a symphony of aromatic spices. Originating from the Levant region, this dish is celebrated for its rich flavors and health benefits. The combination of fresh ingredients and spices creates a dish that is not only hearty and comforting but also bursts with the essence of Mediterranean cuisine. Perfect for a family gathering or a cozy dinner, Bamia is often served with warm flatbreads to soak up the delicious sauce.
Ingredients
- Olive oil
- 2 tablespoons
- Onion
- 1 medium, chopped
- Garlic
- 3 cloves, minced
- Fresh okra
- 1 pound, trimmed and cut into 1-inch pieces
- Tomatoes
- 4 medium, diced
- Tomato paste
- 2 tablespoons
- Vegetable broth
- 4 cups
- Ground cumin
- 1 teaspoon
- Ground coriander
- 1 teaspoon
- Paprika
- 1 teaspoon
- Salt
- 1 teaspoon, or to taste
- Black pepper
- 1/2 teaspoon, or to taste
- Fresh cilantro
- 1/4 cup, chopped for garnish
Instructions
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and minced garlic, sautéing until the onion becomes translucent and fragrant, about 5 minutes.
- Stir in the okra and cook for an additional 5 minutes, stirring occasionally to prevent sticking.
- Add the diced tomatoes, tomato paste, vegetable broth, ground cumin, ground coriander, paprika, salt, and black pepper. Stir well to combine all the ingredients.
- Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 30 minutes, or until the okra is tender.
- Taste the stew and adjust the seasoning with more salt or pepper if necessary.
- Serve the Bamia hot, garnished with fresh chopped cilantro.
Tips
- For a spicier version, add a pinch of cayenne pepper or chopped green chilies when sautéing the onions.
- You can also add your choice of protein, such as chicken or chickpeas, for a heartier meal.
- Serve Bamia with rice or warm flatbreads to enjoy the flavorful broth.
Dietary Information
Servings: 4 Dish Type: Main Course Prep Time: 15 minutes Cook Time: 40 minutes Calories: 180 Fat: 7g Carbs: 26g Protein: 4g Sodium: 450mg Sugar: 4g
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