Bamia (Middle Eastern Okra and Meat Stew)
User Reviews
5.0
42 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
20 mins
-
Total Time
1 hr 5 mins
-
Servings
6
-
Calories
95 kcal
-
Course
Main Course
-
Cuisine
Middle Eastern
Bamia (Middle Eastern Okra and Meat Stew)
Report
A lightly spiced traditional Middle Eastern dish of tender meat and okra in a tomato sauce.
Share:
Ingredients
- 1 lb meat cubes beef or lamb (500g)
- 2 bay leaves
- 1 teaspoon seven spices or allspice
- 1/2 teaspoon cinnamon
- 1/2 teaspoon Turmeric
- 1/4 teaspoon cumin
- 1 tsp salt plus more for sprinkling on okra
- 1/2 teaspoon black pepper
- 1 pack tomato paste 8oz, 200 g
- 4 cups water
- 3 tablespoon olive oil, divided
- 2 bag frozen okra slightly thawed (each bag 15oz/400g)
- 3 tomatoes diced
- 1 large onions chopped
- 6-8 cloves garlic sliced
- 1 teaspoon apple cider vinegar optional
- pinch sugar
- 2 bunches cilantro (coriander) finely chopped
- 8 cloves garlic minced crushed
Add to Shopping List
Instructions
- In a pressure cooker or instant pot, add the meat cubes, onions, bay leaves, 1 teaspoon of salt and all the spices. Add the tomato paste. Cover with water until it comes about an inch above the meat. After it comes to pressure, cook for 25 minutes or until meat is cooked through and tender and remove from heat.
- Coat a large deep skillet or wok with 2 tablespoon olive oil and add the sliced garlic. Sautée until slightly softened, then add the okra (it's fine if it isn't completely thawed). Sprinkle with some additional salt, and keep stirring over medium high heat for around 10 minutes or until cooked through and beginning to turn golden brown.
- Add the chopped tomatoes and cook for another 5 minutes or until tomatoes begin to release their juices.
- Add the okra mixture to the cooked meat in the tomato sauce. Stir to combine. Add the sugar (optional) and vinegar and let it simmer over low heat for around 10 minutes. Taste for seasoning.
- Drizzle a separate small skillet with 1 tablespoon olive oil, and fry the chopped cilantro and minced garlic over medium heat for a few minutes until the garlic starts to turn golden. Add this on top of the okra stew, and stir through to combine.
- Serve with rice of choice and enjoy!
Notes
- To make without a pressure cooker or instant pot: Bring the meat to a boil in the water with the spices and cook for 45-60 minutes, however long you need until it's tender. Once it's cooked through, add the tomato paste, and continue the rest of the recipe as written.
- Storing leftovers:
- Leftovers will last 5 days tightly covered in the fridge
- You can omit browning the meat cubes if you prefer, but it does add some flavor.
- You can add pomegranate molasses in place of the apple cider vinegar and sugar.
- Saute the okra really well before adding to the meat mixture- because it won't cook much further once it's in the tomato sauce.
- To make this with fresh okra, trip the top off, wash well, and proceed as directed. Make sure the okra is golden brown in the skillet before adding to the meat stew.
- it'll just take more time. If making in a normal saucepan, let mixture come to a boil, then cover and simmer until meat is cooked through around 45 minutes-1 hour.
Nutrition Information
Show Details
Calories
95kcal
(5%)
Carbohydrates
7g
(2%)
Protein
1g
(2%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
1mg
(0%)
Sodium
15mg
(1%)
Potassium
224mg
(6%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
523IU
(10%)
Vitamin C
12mg
(13%)
Calcium
29mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 95 kcal
% Daily Value*
| Calories | 95kcal | 5% |
| Carbohydrates | 7g | 2% |
| Protein | 1g | 2% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 1mg | 0% |
| Sodium | 15mg | 1% |
| Potassium | 224mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 523IU | 10% |
| Vitamin C | 12mg | 13% |
| Calcium | 29mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
42 reviews
Excellent
Other Recipes
You'll Also Love
