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Bamya - Turkish Okra Stew

Bamya (or Bamia) is a classic Turkish Okra Stew dish made with okra, tomatoes, onion, garlic and lemon juice. 

Prep Time
5 mins
Cook Time
5 mins
Total Time
50 mins
Servings: 4 people
Calories: 570 kcal
Course: Main Course
Cuisine: Mediterranean , Middle Eastern , Turkish

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

Instructions

    Cup of Yum
  1. Put a Dutch oven or a heavy-based pan on medium heat.
  2. Sear the chicken pieces until slightly browned and then set them aside on a plate.
  3. Add the onions to the pan and sauté them for a few minutes, until soft and translucent.
  4. Stir in the garlic, sauté for 30 seconds, and then add the tomato paste.
  5. Mix well before adding the grated tomatoes and chilies. Gently deglaze the pan with the juices from the tomatoes.
  6. Add the chicken pieces to the pan along with the okra, lemon juice, salt, and the stock.
  7. Give them a good stir and bring the pan to a boil.
  8. 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.
  9. Remove the pan from the heat and let it rest for five minutes before serving.

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

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

% 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.