Bamya Meat and Okra Stew

Dive into the rich, comforting flavors of Bamya Meat and Okra Stew, a Middle Eastern delight that combines tender cubes of beef or lamb with the unique texture of okra in a fragrant tomato-based sauce. This hearty dish is infused with warm spices like cinnamon, allspice, and coriander, creating an aromatic blend that’s deeply satisfying. Slow-simmered for perfect tenderness, the stew is brightened with a splash of lemon juice and garnished with fresh parsley for a zesty finish. Whether served over fluffy rice or with crusty bread to soak up every last drop, this one-pot wonder is perfect for a cozy family meal. Simple to make yet full of complex flavors, this Bamya recipe is a must-try for lovers of traditional, slow-cooked comfort food!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 500 grams Beef or lamb (cubed)
• 400 grams Fresh or frozen okra
• 3 tablespoons Olive oil
• 1 medium Yellow onion (finely chopped)
• 4 cloves Garlic cloves (minced)
• 2 tablespoons Tomato paste
• 400 grams Canned diced tomatoes
• 500 ml Beef or vegetable broth
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cinnamon
• 0.5 teaspoon Ground allspice
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Lemon juice
• 2 tablespoons Fresh parsley (chopped, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the cubed meat to the pot and sear on all sides until browned. Remove the meat and set aside.

Step 3

In the same pot, add the chopped onion and sauté for 5-7 minutes until softened and golden.

Step 4

Stir in the minced garlic and cook for another minute until fragrant.

Step 5

Add the tomato paste to the pot and stir it into the onions and garlic. Cook for 2 minutes to deepen the flavor.

Step 6

Pour in the canned diced tomatoes and stir well. Let it simmer for 3-4 minutes.

Step 7

Return the seared meat to the pot and pour in the beef or vegetable broth. Add the ground coriander, cinnamon, allspice, salt, and black pepper.

Step 8

Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 1 hour or until the meat is tender.

Step 9

Once the meat is tender, add the okra to the pot. If using frozen okra, no need to thaw beforehand.

Step 10

Stir in the lemon juice and adjust seasoning with additional salt or pepper if needed.

Step 11

Simmer the stew uncovered for another 15-20 minutes until the okra is tender and the sauce has thickened.

Step 12

Serve the Bamya stew hot, garnished with fresh parsley. Pair with rice or crusty bread for a complete meal.

Nutrition Facts

Serving size	2049 grams (2049.0g)

Amount per serving	% Daily Value*
Calories	2074

Total Fat 156.90g	201%
Saturated Fat 50.00g	250%
Polyunsaturated Fat 7.40g
Cholesterol 408mg	136%
Sodium 5117mg	222%
Total Carbohydrate 71.80g	26%
Dietary Fiber 25.90g	93%
Total Sugars 27.20g
Protein 103.50g	207%

Vitamin D 35IU	175%
Calcium 621mg	48%
Iron 21mg	117%
Potassium 4249mg	90%

*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: 66.8%

Protein: 19.6%

Carbs: 13.6%