5 from 20 votes
Bamya - Turkish Okra Stew
Bamya is a Turkish okra stew simmered slowly with chicken legs, tomato, garlic, and lemon juice to develop a balanced, savory dish. The stew avoids sliminess by cooking okra gently and benefits from a rich tomato base combined with chili and chicken stock. The result is a tender, flavorful stew with a bright acidity and subtle heat, reflecting traditional Turkish home cooking.
Prep Time
5 mins
Cook Time
45 mins
Total Time
50 mins
Servings:
4
people
Calories:
570 kcal
Course:
Main Course
Cuisine:
Mediterranean, Middle Eastern, Turkish
Ingredients
- 2 tablespoon olive oil 1tbsp+1tbsp, good quality
- 6-8 chicken legs
- 1 large onion (finely chopped)
- 3 cloves garlic (finely chopped)
- 2 tablespoon tomato paste
- 400 g tomato grated
- 1 red chili pepper chopped
- 500 g okra
- 1 teaspoon salt
- 50 ml lemon juice freshly squeezed
- 250 ml chicken stock or vegetable stock or water
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.
Cup of Yum
Notes
- Use a heavy-bottomed pan or Dutch oven for even cooking heat.
- Okra is seasonal but can be frozen tightly sealed for up to 5 months.
- Simmer the stew slowly to meld flavors and develop tenderness.
- Adding lemon juice helps reduce okra's sliminess during cooking.
- This stew keeps well refrigerated for up to five days.
Nutrition Information
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%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 570
% 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.