Bamya (Middle Eastern Okra Stew)
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Prep Time
15 mins
-
Cook Time
1 hr
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Total Time
1 hr 15 mins
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Servings
4
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Calories
250 kcal
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Course
Main Course
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Cuisine
Mediterranean, Middle Eastern
Bamya (Middle Eastern Okra Stew)
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With its tangy and earthy flavors, Bamya brings together the unique taste of okra, the richness of lamb, and the zest of fresh lemon juice. It is a comforting way to explore Middle Eastern cuisine.
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Ingredients
- 2 tablespoons olive oil
- 1 pound lamb stew meat
- 2 teaspoons seven spice
- 1 large onion finely chopped
- 6 garlic cloves minced
- 1 ounce can diced tomatoes
- 1 cup cilantro chopped
- 2 tablespoons tomato paste
- 1 ounce bag frozen small okras
- 1 tsp kosher salt
- ¼ teaspoon black pepper
- 4 cups water
- 1 lemon juice of
Instructions
- Heat 1 tablespoon of olive oil in a Dutch oven or a heavy-bottomed pot over medium high heat.
- Add small pieces of lamb stew meat, ensuring not to overcrowd the pan to achieve an even sear. Brown the lamb on all sides for 8–10 minutes, stirring occasionally.
- Add 1 teaspoon of seven-spice mix and cook for a few more minutes. Remove the lamb from the pot and set aside.
- In the same pot, heat 1 tablespoon of olive oil over medium heat. Add finely chopped onions and sauté until translucent, about 5 minutes.
- Add minced garlic and cook until fragrant, being careful not to burn it.
- Add the chopped cilantro and cook for a few minutes to release its flavor.
- Add the tomato paste and 1 teaspoon of 7 spices to the pot and cook for 1-2 minutes.
- Add the frozen small okra directly from the freezer into the pot.
- Pour in the diced tomatoes, and sprinkle in the pepper and some kosher salt. Avoid stirring too much after adding the okra to keep them intact and prevent them from releasing their mucilage.
- Add in the seared lamb followed by water. Bring to a simmer, turn the heat to low, cover and cook for about 45 minutes to one hour, until the meat is tender.
- Finish with a drizzle of freshly squeezed lemon juice. Serve warm with vermicelli rice.
Notes
- Prevent Sliminess in Okra: To avoid a slimy texture, use small frozen okra and add them directly to the pot without thawing. Smaller okra tends to have less mucilage, which helps keep the stew’s texture more pleasant. Also, try not to overcook the okra; just simmer until tender.
- Try Roasting the Okra: For a twist, roast the okra in the oven before adding it to the stew. Roasting can reduce the sliminess and add a slightly smoky flavor to the dish, giving it a unique dimension.
- Adjust Consistency: If the stew is too thick, add a bit more water or broth to loosen it up. If it’s too thin, let it simmer uncovered for a few extra minutes to reduce the liquid to your desired consistency.
- Choose the Right Cut of Lamb: Opt for lamb meat that is cut into small, uniform pieces. Smaller cuts cook faster and evenly, becoming tender without falling apart. Lamb shoulder or leg cuts are ideal for their balance of lean meat and marbling, adding depth to the stew.
- Sear the Lamb: Don’t skip the searing step! Browning the lamb in olive oil before simmering adds a deeper, richer flavor to the stew. Make sure the pot is hot and avoid crowding the pieces to get a good sear without steaming them.
- Use Fresh Lemon Juice: Adding freshly squeezed lemon juice just before serving brightens up the flavors and adds a refreshing tanginess that balances the richness of the stew. Avoid bottled lemon juice as it can be too acidic and lack the fresh citrusy aroma.
Nutrition Information
Show Details
Calories
250kcal
(13%)
Carbohydrates
9g
(3%)
Protein
24g
(48%)
Fat
13g
(20%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
8g
Cholesterol
74mg
(25%)
Sodium
170mg
(7%)
Potassium
542mg
(15%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
698IU
(14%)
Vitamin C
21mg
(23%)
Calcium
49mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Calories | 250kcal | 13% |
| Carbohydrates | 9g | 3% |
| Protein | 24g | 48% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 74mg | 25% |
| Sodium | 170mg | 7% |
| Potassium | 542mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 698IU | 14% |
| Vitamin C | 21mg | 23% |
| Calcium | 49mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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