Middle Eastern Okra - Bamya
User Reviews
4.7
21 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
50 mins
-
Servings
6 Servings
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Calories
109 kcal
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Course
Side Dish
-
Cuisine
Middle Eastern
Middle Eastern Okra - Bamya
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Easy, Healthy and Delicious Recipe for Bamya with Tomato, Onion and Spices by Tori Avey.
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Ingredients
- 2 pounds okra (bamya)
- 2 tablespoons olive oil
- 1 onion, minced
- 1 teaspoon minced garlic
- 1/4 cup tomato paste
- 1 teaspoon salt, or more to taste
- 1 teaspoon smoked paprika (or substitute regular paprika)
- 1/2 teaspoon red pepper flakes - if spice sensitive, use sparingly or omit
- 1/4 teaspoon cayenne, or to taste
Instructions
- Prepare your okra by rinsing it clean, then slicing off the top and bottom tips of each piece. At this point the okra will feel slimy. Don't worry, it will lose that texture as it cooks. To speed the process of prepping the okra, I sometimes line up the stem ends against my chef's knife...
- Then slice those stem ends off 4-5 pieces at once.
- Turn the okra pieces, realign the bottom tips with the knife, then slice off the very bottom tips. By grouping them this way you can speed through the whole batch and prep them relatively fast.
- Heat 2 tbsp olive oil in a saute pan over medium. Add the minced onion and saute, stirring frequently, for about 10 minutes until softened and starting to caramelize. To save time, I usually prep the okra (as outlined above) while the onion is cooking. Just be sure to keep a close eye on the onions and don't let them burn.
- When the onions are cooked, add the minced garlic to the pan and saute for another minute till fragrant. Add the okra to the pan and stir. It will feel like a lot of okra at first and the pan will be crowded, but it will quickly shrink up and soften as it cooks.
- Whisk together 1 1/2 cups hot water, 1/4 cup tomato paste, 1 tsp salt, 1 tsp paprika, 1/2 tsp red pepper flakes and 1/4 tsp cayenne. Both the red pepper flakes and cayenne add heat; if you are super spice sensitive, omit the pepper flakes and start with a pinch of cayenne, then add more to taste as desired.
- Pour the tomato liquid evenly over the top of the okra. Bring to a boil.
- Cover the saute pan with a lid, vented at the edge. Reduce heat to a simmer. Let the okra cook for about 20-30 minutes, stirring every 5 minutes or so, until the largest pieces of okra have softened to your liking. We like the okra quite tender and almost falling apart, but that is a matter of preference. At the end of cooking, your tomato sauce should have reduced and thickened. If there is a lot of liquid in the pan, remove the lid and turn up the heat to a high simmer till the sauce has reduced (careful, don't let it burn!). Add more salt or spice to taste, if desired.
- Serve okra hot. We usually eat it alone, but if we need a more substantial meal I serve it over rice, quinoa or couscous.
Notes
- You will also need: Large saute pan with lid
Nutrition Information
Show Details
Calories
109kcal
(5%)
Carbohydrates
15g
(5%)
Protein
3g
(6%)
Fat
5g
(8%)
Sodium
488mg
(20%)
Potassium
597mg
(17%)
Fiber
5g
(20%)
Sugar
4g
(8%)
Vitamin A
1495IU
(30%)
Vitamin C
38.7mg
(43%)
Calcium
132mg
(13%)
Iron
1.4mg
(8%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 109 kcal
% Daily Value*
| Calories | 109kcal | 5% |
| Carbohydrates | 15g | 5% |
| Protein | 3g | 6% |
| Fat | 5g | 8% |
| Sodium | 488mg | 20% |
| Potassium | 597mg | 13% |
| Fiber | 5g | 20% |
| Sugar | 4g | 8% |
| Vitamin A | 1495IU | 30% |
| Vitamin C | 38.7mg | 43% |
| Calcium | 132mg | 13% |
| Iron | 1.4mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
21 reviews
Excellent
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