Okra Bamia (Middle Eastern Style Okra Stew) Recipe
Okra Bamia, a delicious and hearty Middle Eastern dish, is a flavorful combination of tender okra cooked in a tangy tomato-based sauce, spiced with coriander and red chili. This vegetarian delight is perfect for a wholesome lunch or dinner, especially when paired with flatbread or a cooling yogurt raita. The key to this recipe is the perfect balance of spices and the natural texture of okra, making it an ideal dish for any day of the week.
Ingredients
| Ingredient | Quantity |
|---|---|
| Okra (bhindi) | 13 pieces |
| Tomatoes | 4, boiled, peeled, and ground |
| Onion | 1, chopped |
| Garlic | 2 cloves, grated |
| Coriander powder | 1 teaspoon |
| Red chili powder | 1/2 teaspoon |
| Lemon juice | 1 tablespoon |
| Olive oil | 2 tablespoons |
| Salt | To taste |
| Water | 1 cup |
Preparation Time
| Time | Duration |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 25 minutes |
| Total Time | 45 minutes |
Servings
- 4 servings
Cuisine
- Middle Eastern
Course
- Lunch or Dinner
Diet
- Vegetarian
Instructions
-
Heat the Oil:
Begin by heating the olive oil in a saucepan over medium heat. Once hot, add the chopped onion and grated garlic. SautΓ© until the onion becomes soft and translucent, releasing its aroma. -
-
Add Spices and Okra:
Stir in the coriander powder and red chili powder, mixing them well with the onions. Add the chopped okra to the pan, cooking for an additional minute to allow the okra to lightly cook and absorb the spices. -
Add Water and Salt:
Pour in 1 cup of water and add salt to taste. Bring the mixture to a gentle boil, then reduce the heat and let it simmer for 3 minutes. This helps the okra soften while absorbing all the flavors. -
Tomato Paste:
After 3 minutes, add the boiled and ground tomatoes to the pan. Stir everything together until well-combined. Cover the pan and cook on low heat for about 15 minutes, allowing the flavors to meld together and the okra to fully cook. -
Finish with Lemon Juice:
Once the okra is tender, add the fresh lemon juice and mix it through the stew. This adds a refreshing tang that perfectly complements the richness of the dish. -
Serve:
Serve the Okra Bamia hot with your favorite accompaniments. This dish goes wonderfully with tawa paratha (flatbread) and corn and onion raita for a complete meal.
Tips for Perfect Okra Bamia:
- If you prefer a thicker consistency, cook the dish uncovered for a few more minutes to let the liquid reduce.
- You can substitute olive oil with any cooking oil of your choice, but olive oil gives it a nice, light flavor.
- For added flavor, consider adding a pinch of cumin powder or garam masala.
- If youβre a fan of extra tanginess, you can increase the amount of lemon juice as per your taste.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 2.5 g |
| Carbohydrates | 14 g |
| Dietary Fiber | 4 g |
| Sugars | 6 g |
| Fat | 7 g |
| Sodium | 300 mg |
| Vitamin C | 25% of DV |
| Iron | 10% of DV |
This Okra Bamia recipe is a great choice for anyone seeking a light yet satisfying vegetarian meal. The combination of tender okra, flavorful tomatoes, and subtle spices creates a dish that is both comforting and nourishing. Serve it up with fresh bread or a cooling raita to complete your meal.
