Bamya (Middle Eastern Okra Stew with Lamb)

Name: Bamya (Middle Eastern Okra Stew with Lamb)
Prep time: 30 min
Cook time: 90 min
Total time: 120 min
Ingredients: 1 pound lamb chunks; 2 cups baby okra; 1 tbsp vegetable oil; 1 small yellow onion ((diced)); 1 tbsp paprika; 6 ounce canned tomato paste; 4 cloves garlic ((minced)); 1 tbsp medium tomato ((chopped)); 1 tsp sea salt; 2 tbsp lemon juice

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Have you ever tried Okra Stew or "Bamya," as it is called in the Middle East? The okra in the stew melts in your mouth and the lamb is fall-apart tender. Okra Stew can be served over Vermicelli Rice or enjoyed with Pita Bread.

Bamya is very popular throughout the Middle East and the Mediterranean region. Egyptians, Turks, Greeks, Iraqis, and Syrians all prepare Bamya with some slight variations. Assyrians call okra Bomya (also pronounced Bamia and Bamiyeh). It's also the name of the stew.

Of all the Assyrian stews, and there are many, Okra Stew, or Bamya, is my favorite. In my humble opinion, okra gets a bad wrap. Many people, including my husband, believe that okra has a slimy texture. They form this opinion before they even taste it.

It's true, okra can be slimy, but not if you know how to cook it properly. Also it's very important to use baby okra. The larger ones contain seeds and can be stringy and slimy, while the smaller ones just melt in your mouth.

Why This Recipe works

Bamya is a nutritious stew that is loaded with flavor. Not only from the okra, but also from the lamb, garlic, and the tangy flavor of the lemon juice. Bamya is very easy to prepare. It's even easier when you prepare Instant Pot Bamya.

What Goes Into This Recipe

Recipe Ingredients and Substitutions

Okra — If using fresh okra, pick the ones that are small. The smaller the better. They taste better and have a better texture. The second option is using frozen baby okra. Make sure it's not sliced. Finally, if you need to, you can find that kind that's bottled.
Meat — Traditionally, Bamya is prepared with lamb, however, if you prefer, you can make it with beef. Meat with bones is even a better option and imparts more flavor. Some people even make Chicken Bamya!
Tomatoes — I like to add one or two fresh tomatoes to the stew. However, you can also use diced canned tomatoes. If you go that route, would only add ½ of a can.
Tomato Paste — If you don't have tomato paste, you can substitute tomato sauce instead.
Lemon Juice — If possible use fresh lemon juice. Bottled lemon juice can be substituted. Or use lime juice. One teaspoon of citric acid can also be substituted.
Spices — The only spices you will need for Bamya are paprika powder and cayenne pepper. If you prefer mild foods, you can leave out the cayenne pepper.

How to Make This Bamya Recipe

Step 1: Slice 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: 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 3: Remove meat from the pot and pour out any remaining liquid. Rinse the pot and place the meat back inside. Add vegetable or olive oil, onion, and paprika to the meat. Sauté, over medium-high heat, to brown the meat.

Step 4: 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

What Are the Benefits of Eating Okra?

If you love okra as much as 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!

What goes well with Bamya?

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!

What does bamya mean in Arabic?

Bamya is the Arabic word for Okra. It's also the name of this popular okra stew.

When choosing okra, pick the ones that are green, firm, and without blemishes. If they are not in season, there are other great options. Most Middle Eastern markets have the frozen variety, which is perfect in this recipe.
If you can't find frozen okra, there's always pickled okra too. Just be sure to purchase the petite variety and that 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.

If you enjoy this Bamya recipe, you may also be interested in the following Middle Eastern recipes.

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