Bamya (Okra Stew)
I grew up eating this okra stew in Egypt. This quick-cooked vegan okra recipe is the perfect combination of savory, tangy, and just a little bit spicy. You can use 1 or 2 jalapenos, depending on how spicy you like your food. And if you need it a little more tangy, add more lime juice!
Servings: 4 people
Ingredients
- Extra virgin olive oil
- 1 small onion, chopped (1 cup chopped onion)
- 4 garlic cloves, minced
- 2 small green chiles such as jalapeno chopped
- 1 pound frozen or fresh cut okra sliced into rounds (or small whole okra, trimmed)
- Salt and pepper
- 1 teaspoon ground allspice
- 1/2 teaspoon coriander
- 1/2 teaspoon paprika
- 1 1/2 cup crushed tomatoes
- 1/2 cup water
- 1 tomato, sliced into rounds
- Juice of 1/2 lime more to your liking
Instructions
- Sauté the aromatics. Set a large skillet (or pan with a lid) over medium-high heat, and add the olive oil. Once it begins to shimmer, add the onions, garlic, and chopped jalapeno peppers. Cook for 4 to 5 minutes, stirring regularly (do not let the garlic burn; if needed, adjust the heat).
- Cook the okra. Add the okra to the pan and sauté for 5 to 7 minutes over medium-high heat. Season with kosher salt, black pepper, and spices. Toss to coat.
- Add the tomatoes and simmer. Add the crushed tomatoes and water. Stir to combine. Place the tomato slices on top. Bring to a boil, then reduce the heat to low and cover most of the way with a lid. Let the okra simmer on low heat for 20 to 25 minutes or until the okra has softened. Uncover and add the juice of 1/2 lime (more to your liking).
- Enjoy. Remove from heat and serve over rice or with warm pita bread.
Notes
- Visit our shop to browse quality Mediterranean ingredients, including olive oils, honey, jams, and spices.
- To serve: This is great as a vegan meal served on top of Lebanese rice or with a little bit of warm pita bread.
- Option: Fry some hot peppers in extra virgin olive oil to serve on the side.
- Storage: allow leftovers to cool before storing in tight-lid glass container in the fridge. It should keep well for 3 to 4 days. Warm over medium heat, adding a little water if needed.
Nutrition
Calories: 111.8kcal | Carbohydrates: 18.3g | Protein: 4.3g | Fat: 4.2g | Saturated Fat: 0.6g | Sodium: 132.3mg | Potassium: 707.2mg | Fiber: 6.2g | Sugar: 6.8g | Vitamin A: 1480.3IU | Vitamin C: 48.3mg | Calcium: 135.7mg | Iron: 2.1mg
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