Okra Bamia Recipe
Middle Eastern Vegetarian Delight
Okra Bamia, a traditional Middle Eastern dish, brings the earthy flavors of tender okra together with the rich, tangy essence of tomatoes and aromatic spices. This vegetarian recipe is simple yet bursting with flavor, making it perfect for a hearty lunch. The combination of garlic, onion, and a variety of spices gives it a savory base, while the splash of lemon juice adds a refreshing citrusy finish.
Whether paired with soft butter garlic naan or fragrant saffron pilaf, this dish is sure to delight your taste buds and bring warmth to your table. It’s not only delicious but also nutritious, as it’s packed with vitamins, fiber, and antioxidants, making it an ideal addition to your meal rotation.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Bhindi (Lady Finger/Okra) | 13 pieces |
| Tomatoes (blanched) | 4 tomatoes |
| Onion (chopped) | 1 medium-sized |
| Garlic (minced) | 2 cloves |
| Coriander Powder (Dhania) | 1 teaspoon |
| Red Chilli Powder | 1/2 teaspoon |
| Lemon Juice | 1 tablespoon |
| Extra Virgin Olive Oil | 2 tablespoons |
| Salt | To taste |
Preparation Time:
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
Servings:
- Serves: 4
Instructions:
-
Heat the Oil:
Begin by heating the extra virgin olive oil in a large saucepan over medium heat. Allow the oil to warm up until it starts to shimmer. -
Sauté the Aromatics:
Add the chopped onion and minced garlic to the pan. Sauté them gently until the onion turns translucent and soft, releasing its sweet aroma. -
Add the Spices and Okra:
Sprinkle in the coriander powder and red chili powder, stirring well to coat the onions and garlic with the spices. Now, add the fresh okra to the pan, stirring it around to combine everything. Stir-fry the okra for about 1 minute, allowing the spices to infuse. -
Cook the Okra:
Pour in about 1 cup of water, then add salt to taste. Bring the mixture to a gentle boil. Reduce the heat to low and cook for about 2-3 minutes, just to let the okra start softening. -
Add the Tomatoes and Simmer:
Add the blanched tomatoes (or tomato paste, if using) to the pan. Stir everything together. Cover the pan with a lid and let it simmer on low heat for 15-20 minutes, or until the okra is fully cooked and tender, and the sauce has thickened to your liking. -
Finish with Lemon:
Once the okra is cooked and the sauce is thickened, stir in the fresh lemon juice. Mix everything well, allowing the citrus to brighten up the flavors. -
Serve:
Serve the Okra Bamia hot, paired with butter garlic naan or a fragrant saffron pilaf for a complete meal.
Tips:
- Texture of Okra: To prevent the okra from becoming slimy, ensure not to stir it too much. A gentle toss works best.
- Tomato Alternatives: If fresh tomatoes are unavailable, you can use canned tomato paste or puree. Adjust the quantities to maintain the right balance of flavors.
Serving Suggestions:
This Okra Bamia recipe pairs wonderfully with Butter Garlic Naan, which soaks up the delicious sauce, or Saffron Pilaf, which adds a touch of luxury and complements the dish’s rich flavors. Enjoy this comforting, nutritious meal for lunch or dinner.
Nutritional Information (per serving):
| Nutrient | Amount Per Serving |
|---|---|
| Calories | ~150 kcal |
| Protein | ~2g |
| Carbohydrates | ~20g |
| Fiber | ~4g |
| Fat | ~8g |
| Sodium | ~300mg |
| Vitamin C | ~25% of Daily Value |
This Okra Bamia recipe is a celebration of Middle Eastern flavors and a perfect vegetarian option that will warm your heart and nourish your body. With minimal ingredients and quick preparation, it’s a dish that can easily become a go-to for family meals or when hosting guests.
