Bamia (Middle Eastern Okra and Meat Stew)
User Reviews
5
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Prep Time
20 mins
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Cook Time
45 mins
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Total Time
1 hr 5 mins
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Servings
6
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Calories
95 kcal
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Course
Main Course
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Cuisine
Middle Eastern
Bamia (Middle Eastern Okra and Meat Stew)
Description
Bamia combines beef or lamb meat cubes cooked in a tomato-based sauce with an array of spices including seven spices, cinnamon, turmeric, and cumin. The meat is slow-cooked until tender, either in a pressure cooker or by simmering on the stove, with tomato paste providing depth. Meanwhile, frozen okra is sautéed with sliced garlic and salt until it softens and begins to brown, which reduces sliminess and enhances flavor.
After combining the okra mixture with the cooked meat and tomato sauce, the stew simmers gently with optional additions of apple cider vinegar and sugar that balance acidity and sweetness. Fresh cilantro adds brightness to the final dish. The stew offers complex spices and a thick, hearty texture from the tender meat and okra melding in the spiced tomato sauce.
This dish is practical for batch cooking as leftovers keep well refrigerated for several days. When using fresh okra, it should be browned thoroughly before adding to the sauce. Pomegranate molasses can be used instead of apple cider vinegar and sugar for a fruity tart note. Browning the meat before pressure cooking adds flavor but can be skipped.
Ingredients
- 1 lb meat cubes beef or lamb (500g)
- 2 bay leaf
- 1 teaspoon seven spices or allspice
- 1/2 teaspoon cinnamon
- 1/2 teaspoon Turmeric
- 1/4 teaspoon cumin
- 1 tsp alt 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 okra slightly thawed (each bag 15oz/400g, frozen
- 3 tomato diced
- 1 large onion chopped
- 6-8 cloves garlic sliced
- 1 teaspoon apple cider vinegar optional
- pinch sugar
- 2 bunches cilantro finely chopped, aka coriander
- 8 cloves garlic crushed, minced
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
- If using fresh okra, trim tops, wash well, and brown thoroughly to reduce sliminess before adding to the stew.
- Leftover Bamia keeps for up to 5 days refrigerated, stored tightly covered.
- Pomegranate molasses can substitute for apple cider vinegar and sugar for a different tangy sweetness.
- Browning meat before cooking adds flavor but is optional depending on time or preference.
- For stovetop cooking without a pressure cooker, simmer meat with spices until tender, about 45–60 minutes, then continue as directed.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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