Bamia is a classic Middle Eastern okra stew made with okra in a tomato sauce. It often has meat too, but can be made vegetarian. This is the best recipe ever, broken down into really simple steps. You’ll be able to follow this very easily! Cooking the meat in a pressure cooker like an Instant pot makes it so tender and melt in your mouth. It also cuts down on cook time significantly.
What is bamia?
Bamia is an Arabic word translating to okra. This Okra meat stew is a very commonly eaten Middle Eastern dish, an okra stew made with okra, tomatoes and usually lamb, but I use beef in this recipe. The stew is naturally thick and hearty due to the okra, and there’s a lot of variations. Most importantly is the addition of garlic, and I love the finishing touch that a cilantro/garlic sauteed mixture give.
What’s so good about this bamia recipe?
- The meat is melt in your mouth tender, thanks to being cooked in a pressure cooker/instant pot.
- Okra is so comforting, as the natural tendencies of okra is to become tender and thick when cooked down.
- This recipe is really simple to follow, and doesn’t take too long. There’s also a lot of variations you can do.
- The combination of fresh tomatoes and tomato paste make the base of this stew so rich and packed with flavor.
- This okra stew uses frozen okra, so it’s super simple.
- Bamia is so healthy and hearty, and surprisingly kid friendly! The okra can help regulate blood sugar levels due to the fiber in it, and it has lots of nutrients and antioxidants.
- Leftovers taste AMAZING too- I think this okra stew actually gets better overnight in the fridge.
Ingredients you need to make bamia:
Frozen okra: much easier to use than fresh okra. Go for the small okra in freezer packs, you don’t even really need to thaw it. Just keep it on the countertop while you prep the rest of the ingredients.
Beef or lamb cubes: Although this is more typically made with lamb, and often bone in pieces, I like using boneless beef. It’s just a preference, so go with whatever you prefer!
Spices: bay leaves, cinnamon, turmeric, cumin, seven spices or allspice, salt and pepper
Tomatoes: I really like using fresh tomatoes in this recipe. If you prefer, you can substitute canned diced tomatoes, but if you have fresh tomatoes they’ll really shine.
Onions and garlic: Plenty of both to give lots of great flavor.
Cilantro (coriander): This is such a big part of that delicious bamia flavor, where you sautee the cilantro with crushed garlic in olive oil then add it to the okra stew. It really infuses the okra with so much flavor.
Apple cider vinegar: My mom’s trick, it brings out the tanginess in the tomato sauce. You can use pomegranate molasses instead, or leave this out entirely!
Sugar: Just a tiny pinch to balance the acidity of the tomatoes. If using pomegranate molasses in place of the apple cider vinegar, leave out the sugar.
How to make the best Middle Eastern okra stew:
- First, cook the meat. Add it to an instant pot or pressure cooker, along with the onion, tomato paste and spices, and add water to cover the meat. Bring to pressure and cook for 25 minutes, then force release the pressure.
- In a large deep skillet, heat the oil on medium high. Add the sliced garlic, and saute until fragrant for a minute or so. Add the okra, and stir and saute until okra is almost cooked through, a good 10 minutes. Then, add the tomatoes and cook for an additional 5 minutes until softened and juices release.
- Meanwhile, in a small skillet, heat the olive oil. Add the chopped coriander and crushed garlic and cook for a few minutes on medium high heat until garlic is starting to turn golden. Set aside.
- If using an instant pot, add the okra and tomato mixture onto the cooked meat, and then turn instant pot to saute mode. Add the vinegar, sugar if using, and garlic/coriander mixture and simmer on low for 10 minutes. Otherwise, do the same thing to a normal pot and simmer on medium low.
What to serve Middle Eastern Okra Stew with:
The best thing you can serve this with is vermicelli rice. I have a great, easy recipe for it here. For a change, you could also serve with Egyptian rice. You could also eat this without any carbs, as a hearty stew, or with some crusty bread.
Storing leftover bamia:
Leftovers taste great, and will last in the fridge tightly covered for up to 5 days. To reheat, gently warm in a skillet or microwave.
Recipe tips and tricks:
- Saute the okra really well before adding to the meat mixture- because it won’t cook much further once it’s in the tomato sauce.
- Taste for seasoning and adjust! This can sometimes handle more salt than you think.
- If you want more of a sweet/tangy flavor, add a heaped tablespoon of pomegranate molasses.
- Browning the meat really infuses the base of the stew with flavor. It shouldn’t take long at all, but if you prefer to skip this step you can.
Bamia FAQs:
Yes, it’ll just take longer for the meat to cook. Bring the meat to a boil in the water with the spices and cook for 45-60 minutes, however long you need until it’s tender. Once it’s cooked through, add the tomato paste, and continue the rest of the recipe as written.
Honestly, that slightly slimy texture is part of the whole experience, and what makes the stew so thick and yummy. It helps to make sure the okra pods are intact, to use smaller sized okra, and to go through with sauteing the okra really well before adding it to the tomato broth.
Yes, although I find it so much easier to use frozen. If using fresh, make sure you cut off the tough tops, and wash really well. It may need more time when sauteeing.
For more classic Middle Eastern recipes:
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Bamia (Middle Eastern Okra and Meat Stew)
Ingredients
- 1 lb meat cubes beef or lamb (500g)
- 2 bay leaves
- 1 teaspoon seven spices or allspice
- 1/2 teaspoon cinnamon
- 1/2 teaspoon turmeric
- 1/4 teaspoon cumin
- 1 tsp salt plus more for sprinkling on okra
- 1/2 teaspoon black pepper
- 1 pack tomato paste 8oz, 200 g
- 4 cups water
- 3 tablespoon olive oil, divided
- 2 bag frozen okra slightly thawed (each bag 15oz/400g)
- 3 tomatoes diced
- 1 large onions chopped
- 6-8 cloves garlic sliced
- 1 teaspoon apple cider vinegar optional
- pinch sugar
- 2 bunches cilantro (coriander) finely chopped
- 8 cloves garlic minced crushed
Instructions
- In a pressure cooker or instant pot, add the meat cubes, onions, bay leaves, 1 teaspoon of salt and all the spices. Add the tomato paste. Cover with water until it comes about an inch above the meat. After it comes to pressure, cook for 25 minutes or until meat is cooked through and tender and remove from heat.
- Coat a large deep skillet or wok with 2 tablespoon olive oil and add the sliced garlic. Sautée until slightly softened, then add the okra (it's fine if it isn't completely thawed). Sprinkle with some additional salt, and keep stirring over medium high heat for around 10 minutes or until cooked through and beginning to turn golden brown.
- Add the chopped tomatoes and cook for another 5 minutes or until tomatoes begin to release their juices.
- Add the okra mixture to the cooked meat in the tomato sauce. Stir to combine. Add the sugar (optional) and vinegar and let it simmer over low heat for around 10 minutes. Taste for seasoning.
- Drizzle a separate small skillet with 1 tablespoon olive oil, and fry the chopped cilantro and minced garlic over medium heat for a few minutes until the garlic starts to turn golden. Add this on top of the okra stew, and stir through to combine.
- Serve with rice of choice and enjoy!
Notes
- You can omit browning the meat cubes if you prefer, but it does add some flavor.
- You can add pomegranate molasses in place of the apple cider vinegar and sugar.
- Saute the okra really well before adding to the meat mixture- because it won’t cook much further once it’s in the tomato sauce.
- To make this with fresh okra, trip the top off, wash well, and proceed as directed. Make sure the okra is golden brown in the skillet before adding to the meat stew.
- it’ll just take more time. If making in a normal saucepan, let mixture come to a boil, then cover and simmer until meat is cooked through around 45 minutes-1 hour.
Carrie says
I have never thought of okra as a Middle Eastern food- usually a Southern one! Totally intrigued by this though. It sounds and looks delicious. 🙂
Farah Abumaizar says
Thanks so much Carrie!
Dina and Bruce says
Very delicious! Used fresh okra, and this was so good!!!
Farah Abumaizar says
So happy to hear it- thanks for letting me know!
Tara says
Such an incredible stew! I love all those spices and the texture of the meat using the pressure cooker. So comforting!
Farah Abumaizar says
So happy you enjoyed this!
Ned says
What an amazing stew! It was delicious! I loved the lamb in it! Thank you!
Farah Abumaizar says
Great so glad that it worked out!
Ray in Palm Springs says
I’ve loved okra my whole life, but I’ve never tasted it this good. And can I also just add, it was a lot of fun to make. My roommate and I found this to be quite the flavor adventure
Farah Abumaizar says
So happy to hear that Ray! Middle Eastern okra is so good 😍. So glad you and your roommate enjoyed the recipe!
Tina Kevorkian says
Have you tried this in an instant pot?
Farah Abumaizar says
Unfortunately I haven’t! Instant pots still haven’t come to the Middle East and I so wish I had one!
Aldana Almutairi says
Love this my grandma makes a similar dish ! 🙂
Farah Abumaizar says
Aw!! Nothing like a Tata’s food ❤️❤️❤️
N says
Looks great
Yosra Emamizadeh says
Your bamiah is one of my favorites ❤️ What I really liked about it was the tenderness of the meat and the okras’s peeeerfect amount of firmness ( not all gooey and mushy).
Miss u
Farah Abumaizar says
I miss you more! I’m so happy you liked my bamia and want to cook more for you come over thanks !