Heart-Healthy Bamia (Okra Stew)

Savor the wholesome goodness of Heart-Healthy Bamia (Okra Stew), a vibrant and nutritious dish perfect for a balanced meal. This Middle Eastern-inspired stew features tender okra simmered in a rich, aromatic tomato broth infused with earthy cumin, zesty coriander, and a splash of bright lemon juice. Enhanced with lean, juicy cubes of cooked chicken breast and garnished with fresh parsley, this dish is as flavorful as it is nourishing. With the use of extra-virgin olive oil and low-sodium vegetable broth, this easy-to-make stew is both heart-smart and packed with essential nutrients. Ready in just 45 minutes and perfect for meal prep, this one-pot wonder pairs beautifully with rice or crusty bread for a comforting, satisfying dinner.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 450 grams fresh okra, trimmed
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 units garlic cloves, minced
• 400 grams tomatoes, chopped
• 1 tablespoon tomato paste
• 500 milliliters vegetable broth, low-sodium
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground black pepper
• 300 grams cooked chicken breast, cubed
• 3 tablespoons fresh parsley, chopped
• 0 optional salt, to taste

Directions

Step 1

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

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

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

Step 4

Add the chopped tomatoes and tomato paste to the pot, stirring well to combine.

Step 5

Pour in the vegetable broth and bring the mixture to a gentle simmer.

Step 6

Add the trimmed okra, cumin, coriander, black pepper, and lemon juice to the pot. Stir to mix all ingredients together.

Step 7

Cover the pot and let the stew simmer gently on low heat for about 20 minutes, or until the okra is tender.

Step 8

Add the cooked, cubed chicken breast to the stew and stir well to warm the chicken through.

Step 9

Taste and adjust seasoning if needed, adding salt if desired.

Step 10

Garnish with fresh chopped parsley before serving hot.

Nutrition Facts

Serving size	1867.6 grams (1867.6g)

Amount per serving	% Daily Value*
Calories	1085

Total Fat 40.60g	52%
Saturated Fat 7.10g	36%
Polyunsaturated Fat 0.00g
Cholesterol 268mg	89%
Sodium 908mg	39%
Total Carbohydrate 77.60g	28%
Dietary Fiber 23.90g	85%
Total Sugars 26.90g
Protein 108.20g	216%

Vitamin D 0IU	0%
Calcium 571mg	44%
Iron 11mg	60%
Potassium 4009mg	85%

*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: 33.0%

Protein: 39.0%

Carbs: 28.0%