Teresa's Recipes
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
- 2 tablespoons Olive oil
- 1 medium, chopped Onion
- 3 cloves, minced Garlic
- 1 pound, trimmed and cut into 1-inch pieces Fresh okra
- 4 medium, diced Tomatoes
- 2 tablespoons Tomato paste
- 4 cups Vegetable broth
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika
- 1 teaspoon, or to taste Salt
- 1/2 teaspoon, or to taste Black pepper
- 1/4 cup, chopped for garnish Fresh cilantro
Dietary Notes
- 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
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.