Have you ever tried Bamia? It's a flavorful Middle Eastern stew made with okra and lamb. This bamia recipe is very popular throughout the Middle East and can be prepared with lamb, beef, or chicken. Serve over vermicelli rice or enjoyed with pita bread on the side!
Egyptians, Turks, Greeks, Iraqis, and Syrians all prepare bamia with some slight variations. Assyrians call okra bomya (also pronounced bamia and bamiyeh). It also happens to be the name of this yummy, meaty stew.
Of all the Assyrian stews, and there are many, bamia is my favorite! So if you think you don't like okra, give this recipe a try and it may just change your mind!
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😍 Why You'll Love This Recipe
- This bamia recipe is nutritious and loaded with flavor. Not only from the okra, but also from the lamb, garlic, and the tangy flavor of the lemon juice.
- You can use fresh okra or frozen okra for this recipe.
- This stew can be served as is for a lower carb meal, or over rice. You can also serve it with pita or lavash bread.
🛒 What You Need For This Recipe
🔖 Ingredients and Substitutions
- Okra: If using fresh okra, pick the ones that are small. The smaller the better. They taste better and don't have a slimy 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, bamia is prepared with tender cubed lamb that practically melt in your mouth. However, you can substitute beef or chicken. Meat with bones is even a better option and imparts more flavor.
- 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 are paprika powder and cayenne pepper. If you prefer mild foods, you can leave out the cayenne pepper.
🥘 How to Make This 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.
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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 Bamia over white rice.
🤷🏻♀️ Recipe FAQs
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.
Middle Eastern okra stew or bamia 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 Torshi (Middle Eastern pickles).
Another option is to pour the okra stew over chunks of bread, (or samoon, which is Middle Eastern Bread).
Bamya is the Arabic word for Okra. It's also the name of this popular okra stew.
👩🏼🍳 Pro Tips
- 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 Bamia using a pressure cooker, follow the instructions in my okra stew post.
- Store leftovers in an airtight container in the fridge for up to five days.
🍗 Related Recipes
If you enjoy this bamia recipe, you may also be interested in the following Middle Eastern recipes.
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📖 Recipe
Bamia (Middle Eastern Okra Stew)
Ingredients
- 1 pound lamb chunks
- 2 cups baby okra (fresh or frozen)
- 1 tablespoon vegetable oil
- 1 small yellow onion (diced)
- 1 tablespoon paprika
- 6 ounce canned tomato paste
- 4 cloves garlic (minced)
- 1 tablespoon medium tomato (chopped)
- 1 teaspoon sea salt
- 2 tablespoon lemon juice
Instructions
- 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.
- 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.
- 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.
- 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 Bamia over white rice.
Notes
- 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 Okra Stew post.
- Store leftovers in an airtight container in the fridge for up to five days.
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