Bamya Recipe
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
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Servings
2
-
Calories
232 kcal
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Course
Main Course
Bamya Recipe
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Bamya is a popular stew in the Middle East made with okra and tomato sauce. While it is sometimes served with meat, this version is a delicious vegetarian meal served over rice.
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Ingredients
- 6 oz okra frozen
- 3 tablespoon vegetable oil
- 3 cloves garlic roughly minced
- ½ peel from an orange
- ½ tablespoon salt
- 3 cups of water divided
- 8 oz tomato sauce
- 1 tablespoon lemon juice
- 1 tablespoon granulated sugar
- 2 cups of cooked rice of your choice basmati, brown, cauliflower, etc.
Instructions
- Wash 6 oz frozen okra under warm water until they are a little soft.
- Add 3 tbsp vegetable oil to the bottom of a medium sized pot. Then add the minced garlic, okra, peel from ½ an orange, and ½ tbsp salt. Cook for about 3 minutes or until you can smell the garlic.
- Add two cups of water to the pot, mix gently, and add a lid onto the pot. Bring to a boil on medium heat for roughly 20 minutes.
- After 20 minutes, add 8 oz of tomato sauce and one more cup of water.
- Add 1 tbsp lemon juice and 1 tbsp granulated sugar.
- Gently mix and let simmer for another 5 to 10 minutes.
- Check the softness of the okra, as well as the seasoning and adjust accordingly. If okra is soft, turn heat off, remove the orange peel, and serve the bamya over a bed of cooked rice.
- Enjoy!
Notes
- Copyright The Foreign Fork. For personal use or education only.
- Okra: Look for small, frozen okra in your local Middle Eastern grocery store. You can also use the standard size okra or fresh okra if necessary.
- Orange Peel: Most Bamya recipes do not call for the orange peel but it adds a citrusy sweetness to the dish that I enjoy.
- Rice: You can serve this dish with a side of vermicelli rice, white rice, brown rice, or basmati rice
- You can use full-sized okra if that’s the only thing you can find. It may need to cook for a few extra minutes. The frozen bags of small okra are easily found at an Arabic grocery store.
- Some recipes use lamb to add a protein to this recipe. You can also use chunks of cubed stew beef if you’d prefer! This is a vegetarian version.
- Some recipes call for using onions. Feel free to slice up a small onion and saute diced onions with the garlic for a couple of minutes if you’d like.
Nutrition Information
Show Details
Serving
1serving
Calories
232kcal
(12%)
Carbohydrates
13g
(4%)
Protein
1g
(2%)
Fat
21g
(32%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
12g
Monounsaturated Fat
5g
Trans Fat
1g
Sodium
1925mg
(80%)
Potassium
242mg
(7%)
Fiber
1g
(4%)
Sugar
9g
(18%)
Vitamin A
135IU
(3%)
Vitamin C
16mg
(18%)
Calcium
57mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 232 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 232kcal | 12% |
| Carbohydrates | 13g | 4% |
| Protein | 1g | 2% |
| Fat | 21g | 32% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 12g | 71% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Sodium | 1925mg | 80% |
| Potassium | 242mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 9g | 18% |
| Vitamin A | 135IU | 3% |
| Vitamin C | 16mg | 18% |
| Calcium | 57mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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