Of all the Assyrian stews, and there are many, Okra Stew, or Bamya, is my favorite. The okra melts in your mouth and the lamb or beef is fall-apart tender. This rich stew can be served over Vermicelli Rice or enjoyed on its own.
Known as "Ladies' fingers," okra is the edible seed pod of the flowering okra plant. Assyrians call "Okra" "
In my humble opinion, okra gets a bad wrap. Many people, including my husband, believe that okra is slimy so they never give it a chance.
It's true, okra can be slimy, but not if you know how to pick it and cook it properly. The key is to use small-sized okra (if you're lucky enough to find it). Larger okra pods not only contain large seeds, but they can be stringy and slimy.
Why This Recipe works
In my opinion, the best way to eat okra is in Bamya or Okra Stew. If I'm being honest, it's the only way I eat okra. Bamya is loaded with flavor, not only from the okra, but also from the lamb or beef, garlic, and the tangy flavor of the lemon juice.
This delicious stew is very easy to make, especially when you use an Instant Pot.
How to Make This Recipe
Step 1
Cut meat into 3” pieces and wash in a strainer, until the water runs clear. Place meat in a 5-quart Dutch oven and add 4 cups of water. Bring to a boil, then cover and simmer for 45 minutes.
Step 2
Remove meat from the pot and pour out any remaining liquid. Rinse the pot and place the meat back inside.
Step 3
If using fresh okra, wash and trim the end by cutting around the “cap” to form a cone shape. If using pickled okra, rinse well before using.
Step 4
Add oil, onion, and paprika to the meat. Stir, over medium heat, to brown the meat.
Step 5
Mix tomato paste into 4 cups hot water, stir to dissolve. Add to the pot, along with garlic, okra, chopped tomato, salt, and lemon juice. Simmer, covered, for 40 minutes. Serve Bamya over white rice.
Recipe FAQs and Expert Tips
If you love okra like I do, then you don't need convincing. But I bet some of you are still on the fence about trying okra. What if I told you that it was good for you, would that make a difference?
One cup of raw okra contains the following:
33 Calories
7.5 grams of Carbohydrates
3 grams of fiber
2 grams of Protein.
Besides being a good source of protein and fiber, it's also high in Riboflavin, Niacin, Potassium, and Zinc.
It is also rich in Vitamins A, C, and K. I could go on, but you get the point. Not only is okra delicious, but it's also good for you!
Middle Eastern Okra Stew or Bamya is usually served over white rice. Herbs such as basil, mint, and cilantro are always served on the side, along with scallions and a bowl of Turshi (Middle Eastern pickles).
Another option is to pour the Okra Stew over chunks of bread, (or Samoon, which is Middle Eastern Bread).
The bread soaks up the delicious stew and makes it a more filling meal). Try it both ways to see which way you prefer! For a lower-carb option, you can enjoy the stew straight out of the bowl!
- When choosing okra, pick okra that's green, firm, and without blemishes. If okra is not in season, there are other great options. Most Middle Eastern markets have frozen baby okra, which is perfect for this stew.
- If you can't find frozen okra, there's always pickled okra too. Just be sure to purchase the petite variety.
- Whether you purchase frozen or jarred okra, make sure they are whole, not sliced.
- If you'd like to make this Bamya using a pressure cooker, follow the instructions in my Ladies Fingers Okra Stew post.
Related Recipes
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Okra Stew (Bamya)
Ingredients
- 1 pound lamb or beef chunks
- 2 cups small okra (or 1-21 oz. jar pickled okra, or 14 oz bag baby okra)
- 1 tbsp vegetable oil
- 1 small yellow onion (diced)
- 1 tbsp paprika
- 6 ounce can tomato paste
- 3 cloves garlic (minced)
- 1 tbsp medium tomato (chopped)
- 1 tsp salt
- 2 tbsp lemon juice
Instructions
- Place meat in a 5 qt. Dutch oven and add 4 cups of water. Bring to a boil, then cover and simmer for 45 minutes. Remove meat from the pot and pour out any remaining liquid. Rinse the pot and place the meat back inside.
- If using fresh okra, wash and trim the end by cutting around the “cap” to form a cone shape. If using pickled okra, rinse well before using. You can also use frozen baby okra.
- Add oil, onion, and paprika to the meat. Stir, over medium heat to brown the meat.
- Mix tomato paste into 4 cups hot water, stir to dissolve. Add tomato paste to the pot, along with garlic, okra, chopped tomato, salt, and lemon juice. Simmer, covered, for 40 minutes. Serve over white rice.
Notes
- When choosing okra, pick okra that's green, firm, and without blemishes. If okra is not in season, there are other great options. Most Middle Eastern markets have frozen baby okra, which is perfect for this stew.
- If you can't find frozen okra, there's always pickled okra too. Just be sure to purchase the petite variety.
- Whether you purchase frozen or jarred okra, make sure they are whole, not sliced.
- If you'd like to make this Bamya using a pressure cooker, follow the instructions in my Ladies Fingers Okra Stew post.
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