Bamya is an Arabic word that means okra; this okra stew is a popular Middle Eastern dish that is usually cooked with okra, meat and tomato sauce and served with white rice or pita bread.
Bamya recipe combines okra and meat with other ingredients to make a delicious and delightful stew.
For more Middle Eastern dishes, check Lamb Moussaka and Molokhia Soup.
This recipe requires two sets of simple ingredients to first prepare the meat and secondly to cook the okra in a two-step process.
Okra stew has a mild taste, and it can be enjoyed in different ways. This recipe gently brings together various flavours which melt in your mouth with every bite. Okra stew is a great way to enjoy a scrumptious, hearty, and filling meal.
Although okra stew can be tricky to prepare, it is still possible to make it a delicious and unforgettable stew. Taking into consideration the technical points of this recipe will help you prepare okra stew that has the right consistency, and that is rich in flavor.
Jump to:
Why Does This Recipe Work?
Every so often, you want a bowl of great-tasting stew to accompany your meals. Here are some of the reasons bamya stew should be your stew of choice:
- It is easy to make.
- It requires a few basic ingredients that are most likely, readily available in your fridge. The ingredients required for this recipe are also relatively inexpensive.
- This stew is quite flavorful.
- It is versatile. There are different variations of this recipe depending on its origin and how it is passed down, but you can always customize it to fit your palate.
Health Benefits of Okra
Okra is a healthy vegetable, and it has so many health benefits; it is rich in vitamins A and C, as well as antioxidants, and it is also a good source of Magnesium and so good for heart health.
What Is Okra Stew Made Of?
Beef: It combines with the okra to make the stew flavorful.
Onion: It adds flavor to the recipe.
Seasonings. Black pepper, cinnamon, cardamom pods, bay leaves, and cloves: They add flavor to the stew.
Olive oil: It helps cook the onions and other ingredients and also prevents the okra from sticking to the pot and burning. Light extra virgin oil is recommended.
Garlic: It contributes to the flavor profile of this stew by combining sweetness and nuttiness.
Ground coriander: It enhances the flavor of this recipe.
Okra: This is the main ingredient which explains why it gives the recipe its name.
Tomato paste: It adds a visually appealing bright red colour and also enhances the flavour. Its acidity ensures that the mucilage in the okra adds thickness to the stew.
Tomato sauce: It increases the thickness of the stew and gives it a rich, sweet taste.
Beef broth: It adds to the thickness of the stew. Add the beef broth until you achieve your desired consistency.
How To Make Bamya (Okra Stew) Recipe?
First Step - Cook the meat
In a deep pot, add about 3-4 litres of water over high heat and bring to a boil.
Add the meat cubes to the boiling water and cook for 2-3 minutes, then skim off the foam on top of the meat and add onion, salt, pepper, cardamom, cinnamon, cloves, and bay leaves.
Cook until the meat is tender and soft.
Second Step - Cook the okra
In a large pot, heat the oil over medium heat, add onion, ground coriander, and garlic, and sauté for about 2-3 minutes until fragrant.
Add in the okra and tomato paste, tomato sauce, salt and pepper, and broth. Bring the mixture to a gentle boil.
Then reduce the heat and let it simmer on low for 20 minutes.
Add cooked beef and continue to simmer for another 10 minutes or until the okra is tender.
Fresh or Frozen Okra
It is a personal preference whether to use fresh or frozen okra; this recipe uses frozen okra. However, here are some tips if you will use a fresh okra:
- When picking okras, choose the ones that are green, firm, and do not have blemishes since these will help you achieve the right texture for your stew.
- Avoid fresh okra when they are out of season because it can be very tough, and it does not tenderize the stew well.
- if you are using fresh okra, you can slice off the top and bottom of each piece but do not cut the ends of the okra open. Splitting the okras causes their inner contents to come out into the stew and cause it to become too slimy.
- To quicken the process of preparing okras for this recipe, arrange them in a group and line them against the chef’s knife, then slice the top and the bottom.
Top Tips!
- A top tip for flavorful okra stew is to cook it in a long, slow simmer to allow the flavors to come together gently and to achieve the appropriate texture.
- Use fresh, or frozen and thawed okra. Baby okra (small okra) is recommended for this recipe because it is tender. Larger okras are tough and they take too long to tenderize. Mini okras are also aesthetically pleasing compared to the larger ones.
- Ensure that you use a heavy-bottomed pan which will allow your stew to cook evenly through uniform distribution of heat.
- Keep the okra uncovered throughout the cooking process. Covering it retains steam which increases the okra’s sliminess.
- Only add salt towards the end of the cooking. Salt draws water from the okras and increases sliminess.
- Avoid overcooking the okra.
- Serve Bamya stew the second day after cooking or pre-make the stew the previous day from when you need to serve it because this stew ages well and tastes better after some time.
- You can cook the stew to your preferred tenderness. The texture of this stew is significantly affected by cooking time.
- Burning Bamya is quite easy. To ensure that it does not happen, cook under low heat and stir it a couple of times while simmering.
Recipe Variation
- A possible variation of this recipe is to use vegetable stock instead of beef and beef stock, especially if you are going for a vegan option.
- You can also use chicken or lamb instead of beef.
- There are also optional add-ins that can be used for this recipe which include spices such as cumin, paprika, or turmeric.
- You can add tomatoes to this recipe which combines with tomato paste helps to create a rich sauce.
- Pomegranate molasses can also be added to significantly boost the flavor.
How to Serve Bamya
Bamya can be served with white rice, quinoa, brown rice or couscous. It can also be served alongside pita bread, baked or mashed potatoes. Okra stew is best served hot.
Storage
To store: After cooling, store the Bamya stew in an airtight container in the fridge.
Freezing: It can also be frozen, in which case you will need to thaw it overnight before reheating. Uncooked okra can also be stored in the freezer for up to 6 months to be used when they are out of season.
Recipe FAQs
Keeping the okra whole and precooking it using methods such as frying, roasting, or blanching in hot water helps with the sliminess. You can also soak the okra in vinegar for about 30 minutes before cooking. Adding lemon juice when cooking is another way to prevent the slimy texture.
Bamya has a mid-taste but with a unique flavor. However, the texture is dependent on the method used to cook it.
More Easy Recipes
Follow Healthy Life Trainer on Pinterest, and Instagram!
Recipe
Bamya (Okra Stew) Recipe
Ingredients
For the beef
For the okra stew
- 2 tablespoon olive oil
- 1 onion , diced
- 5 cloves garlic , minced
- 1 tablespoon ground coriander
- 1 bag frozen okra
- 2 tablespoon tomato paste
- 425 g tomato sauce
- 2 cups beef broth
- ¾ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Cook the meat: In a deep pot, add about 3-4 litres of water over high heat and bring to a boil.
- Add the meat pieces to the boiling water and cook for 2-3 minutes, then skim off the foam on top of the meat and add onion, salt, pepper, cardamom, cinnamon, cloves and bay leaves.500 g beef, 1 onion, 3 pods cardamom, 2 bay leaves, 2 cloves, ¼ teaspoon cinnamon, ½ teaspoon black pepper
- Cook until the meat is tender and soft.
- Cook the okra: In a large pot, heat the oil over medium heat, add onion, ground coriander and garlic, sauté for about 2-3 minutes until fragrant.2 tablespoon olive oil, 1 onion, 5 cloves garlic, 1 tablespoon ground coriander
- Add in the okra and tomato paste, tomato sauce, salt and pepper and broth. Bring the mixture to a gentle boil.2 tablespoon tomato paste, 425 g tomato sauce, 2 cups beef broth, ¾ teaspoon salt, ½ teaspoon black pepper, 1 bag frozen okra
- Then reduce the heat and let it simmer on low for 20 minutes.
- Add cooked beef and continue to simmer for another 10 minutes or until the okra is tender.
Notes
- A top tip for flavorful okra stew is to cook it in a long, slow simmer to allow the flavors to come together gently and to achieve the appropriate texture.
- Use fresh, or frozen and thawed okra. Baby okra is recommended for this recipe because it is tender. Larger okras are tough, and they take too long to tenderize. Mini okras are also aesthetically pleasing compared to the larger ones.
- Ensure that you use a heavy-bottomed pan which will allow your stew to cook evenly through uniform distribution of heat.
- Keep the okra uncovered throughout the cooking process. Covering it retains steam which increases the okra’s sliminess.
- Only add salt towards the end of the cooking. Salt draws water from the okras and increases sliminess.
- Avoid overcooking the okra.
- Serve this dish the second day after cooking or pre-make the stew the previous day from when you need to serve it because this stew ages well and tastes better after some time.
- You can cook the stew to your preferred tenderness. The texture of this stew is significantly affected by cooking time.
- Burning this dish is quite easy. To ensure that it does not happen, cook under low heat and stir it a couple of times while simmering.
Recipe Variation
- A possible variation of this recipe is to use vegetable stock instead of beef and beef stock, especially if you are going for a vegan option.
- You can also use chicken or lamb instead of beef.
- There are also optional add-ins that can be used for this recipe which include spices such as cumin, paprika, or turmeric.
- You can add tomatoes to this recipe which combines with tomato paste helps to create a rich sauce.
- Pomegranate molasses can also be added to significantly boost the flavor.
Suzi
Delicious! The best time I cooked okra.
Mary
5 stars for this one! So tasty! Thanks.