Bamya bil Zeit (Okra Stew in Olive Oil)
A flavorful vegan okra stew simmered in olive oil with tomatoes, onions, garlic, and cilantro. This dish highlights the Palestinian love for fresh vegetables and olive oil, often served as a mezze or a light main course.
🧂 Ingredients
- 1 kg Fresh okra(trimmed and washed)
- 1/2 cup Olive oil(extra virgin)
- 2 medium Onions(chopped)
- 6 cloves Garlic(minced)
- 1 bunch Cilantro(chopped, divided)
- 800 g Tomatoes(crushed or diced)
- 2 tbsp Tomato paste
- 2 tbsp Lemon juice
- 1 cup Water(or vegetable broth)
- to taste Salt
- to taste Black pepper
👨🍳 Instructions
- 1
If using fresh okra, trim the stems and ends. If the okra is large, cut it in half or thirds. If using frozen, thaw and drain.
💡 Tip: Trimming the okra properly helps prevent sliminess. - 2
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onions and sauté until softened, about 5-7 minutes.
⏱️ 7 minutes - 3
Add the minced garlic and half of the chopped cilantro to the pot and cook for another minute until fragrant.
⏱️ 1 minute - 4
Stir in the crushed tomatoes and tomato paste. Cook for 5 minutes, stirring occasionally, until the tomato paste darkens slightly.
⏱️ 5 minutes - 5
Add the prepared okra to the pot. Pour in the water or vegetable broth, lemon juice, salt, and pepper. Stir to combine.
💡 Tip: The lemon juice helps to cut through the richness and balance the flavors. - 6
Bring the stew to a simmer, then reduce the heat to low, cover, and cook for 30-40 minutes, or until the okra is tender and the sauce has thickened.
⏱️ 40 minutes💡 Tip: Avoid stirring too much once the okra is added to prevent it from breaking apart. - 7
Stir in the remaining chopped cilantro just before serving. Taste and adjust seasoning if needed.
💡 Tip: Adding fresh cilantro at the end provides a burst of freshness.
💡 Pro Tips
- ✓For less sliminess, you can lightly sauté the okra in olive oil before adding it to the stew.
- ✓This dish is excellent served with crusty bread for dipping.
- ✓Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
🔄 Variations
- Add a pinch of red pepper flakes for a touch of heat.
- Some recipes include a small amount of diced bell pepper along with the onions.
- Serve with a side of plain yogurt or a tahini sauce.