Bamya - Turkish Okra Stew
User Reviews
5.0
30 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
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Total Time
50 mins
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Servings
4 people
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Calories
570 kcal
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Course
Main Course
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Cuisine
Mediterranean, Middle Eastern, Turkish
Bamya - Turkish Okra Stew
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Bamya (or Bamia) is a classic Turkish Okra Stew dish made with okra, tomatoes, onion, garlic and lemon juice.
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Ingredients
- 2 tablespoon good quality olive oil (1tbsp+1tbsp)
- 6-8 chicken legs
- 1 large onion (finely chopped)
- 3 cloves garlic (finely chopped)
- 2 tablespoon tomato paste
- 400 g tomatoes (grated)
- 1 red chilli (chopped)
- 500 g okra
- 1 teaspoon salt
- 50 ml freshly squeezed lemon juice
- 250 ml chicken stock, vegetable stock or water
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Instructions
- Put a Dutch oven or a heavy-based pan on medium heat.
- Sear the chicken pieces until slightly browned and then set them aside on a plate.
- Add the onions to the pan and sauté them for a few minutes, until soft and translucent.
- Stir in the garlic, sauté for 30 seconds, and then add the tomato paste.
- Mix well before adding the grated tomatoes and chilies. Gently deglaze the pan with the juices from the tomatoes.
- Add the chicken pieces to the pan along with the okra, lemon juice, salt, and the stock.
- Give them a good stir and bring the pan to a boil.
- Lower the heat and gently simmer the stew on low heat for 40 to 45 minutes, until the okra and the chicken pieces are tender.
- Remove the pan from the heat and let it rest for five minutes before serving.
Equipments used:
Notes
- Use a heavy–bottomed pan or a Dutch Oven as they distribute the heat more evenly.
- Okra has a very short season and is only available during the summer. However, you can freeze this healthy vegetable in an airtight container for up to 5 months.
- The secret to this Bamya recipe is the long, slow simmering that brings the flavours gently together.
- Traditionally, the Bamia dish consists of lamb, beef or goat, lots of tomatoes, and okra. I prefer chicken legs or wings same as my mom used to do for us as a child. You can leave the meat out for the vegetarian/vegan version.
- Cooking the okra with tomatoes and lemon juice helps avoid slimness.
- The leftover Bamia Stew will keep for up to five days when refrigerated.
Nutrition Information
Show Details
Calories
570kcal
(29%)
Carbohydrates
22g
(7%)
Protein
36g
(72%)
Fat
38g
(58%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
7g
Monounsaturated Fat
18g
Trans Fat
0.1g
Cholesterol
180mg
(60%)
Sodium
1072mg
(45%)
Potassium
1198mg
(34%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
2269IU
(45%)
Vitamin C
69mg
(77%)
Calcium
148mg
(15%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 570 kcal
% Daily Value*
| Calories | 570kcal | 29% |
| Carbohydrates | 22g | 7% |
| Protein | 36g | 72% |
| Fat | 38g | 58% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 18g | 90% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 180mg | 60% |
| Sodium | 1072mg | 45% |
| Potassium | 1198mg | 25% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 2269IU | 45% |
| Vitamin C | 69mg | 77% |
| Calcium | 148mg | 15% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
30 reviews
Excellent
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