Bamia (Okra Stew)

Experience the comforting flavors of the Middle East with Bamia, a hearty okra stew simmered to perfection with tender lamb cubes, aromatic spices, and a vibrant tomato base. This traditional dish combines the richness of seared lamb with the slight tanginess of fresh okra, all enhanced by warm notes of cinnamon, cumin, and coriander. Slow-cooked to allow the flavors to meld beautifully, this one-pot wonder is finished with a splash of zesty lemon juice and a sprinkle of fresh coriander for a bright, balanced finish. Whether served alongside fluffy steamed rice or warm flatbread, this satisfying stew is perfect for cozy dinners and showcases the irresistible charm of Mediterranean cuisine.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 3 tablespoons Olive oil
• 500 grams Lamb shoulder, cut into cubes
• 1 large Onion, diced
• 4 Garlic cloves, minced
• 500 grams Fresh okra, trimmed
• 3 tablespoons Tomato paste
• 400 grams Canned chopped tomatoes
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground cinnamon
• 1.5 teaspoons Salt
• 0.5 teaspoon Black pepper
• 500 milliliters Water or beef broth
• 1 tablespoon Fresh lemon juice
• 2 tablespoons Fresh coriander leaves, chopped (for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium-high heat. Add the lamb cubes and sear until browned on all sides. Remove the lamb from the pot and set aside.

Step 2

In the same pot, add the diced onion and sauté until they are translucent, about 5 minutes. Add the minced garlic and sauté for another minute until fragrant.

Step 3

Add the trimmed okra to the pot and sauté for 5 minutes, stirring occasionally until it starts to soften.

Step 4

Stir in the tomato paste, canned chopped tomatoes, ground coriander, ground cumin, ground cinnamon, salt, and black pepper. Cook for another 2 minutes to combine the flavors.

Step 5

Return the browned lamb to the pot, and pour in the water or beef broth. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 1 hour or until the lamb is tender and the flavors have melded together.

Step 6

Check the consistency of the stew. If it's too thick, add a bit more water to reach the desired consistency.

Step 7

Stir in the fresh lemon juice to add brightness to the stew. Adjust the seasoning with additional salt and pepper if needed.

Step 8

Garnish with chopped fresh coriander leaves before serving.

Step 9

Serve hot with steamed rice or warm flatbread on the side.

Nutrition Facts

Serving size	2194.5 grams (2194.5g)

Amount per serving	% Daily Value*
Calories	2236

Total Fat 162.00g	208%
Saturated Fat 57.90g	290%
Polyunsaturated Fat 4.00g
Cholesterol 485mg	162%
Sodium 4479mg	195%
Total Carbohydrate 87.30g	32%
Dietary Fiber 27.50g	98%
Total Sugars 32.00g
Protein 117.50g	235%

Vitamin D 0IU	0%
Calcium 678mg	52%
Iron 20mg	111%
Potassium 4399mg	94%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.0%

Protein: 20.6%

Carbs: 15.3%