Israeli Okra Stew (Bamya)
Bamya is a hearty and flavorful okra stew, a beloved dish in Israeli and wider Middle Eastern cuisine. Typically made with tender okra simmered in a rich tomato-based sauce, often with meat, it's a comforting and nutritious meal usually served with rice.
🧂 Ingredients
- 500 g Lamb or veal stew meat(cut into 1.5-inch pieces)
- 3 tbsp Olive oil
- 1 large Onion(finely diced)
- 6 cloves Garlic(minced)
- 1 kg Frozen sliced okra
- 800 g Diced tomatoes(canned or fresh)
- 2 tbsp Tomato paste
- 4 cups Water or meat broth
- 0.5 tsp Allspice
- 0.25 tsp Cinnamon
- 0.125 tsp Nutmeg
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(or to taste)
- 1 tbsp Pomegranate molasses(optional, for tanginess)
👨🍳 Instructions
- 1
If using fresh okra, wash and trim the ends. If using frozen, no need to thaw.
- 2
In a large pot or Dutch oven, heat olive oil over medium-high heat. Add the diced onion and sauté until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
- 3
Add the lamb or veal to the pot and brown on all sides. Drain excess fat if necessary.
- 4
Stir in the diced tomatoes, tomato paste, water or broth, allspice, cinnamon, nutmeg, salt, and pepper. Bring the mixture to a boil.
- 5
Add the okra to the pot. If using pomegranate molasses, stir it in now. Gently stir to combine, being careful not to break the okra pods. Reduce heat to low, cover, and simmer for 45-60 minutes, or until the meat is tender and the okra is cooked through but still holds its shape. Stir occasionally.
- 6
Taste and adjust seasoning as needed. Serve hot, typically over rice.
💡 Pro Tips
- ✓To avoid slimy okra, try not to stir it too much once added to the stew. Some sources suggest frying or roasting the okra briefly before adding it to the stew, but this recipe simplifies by adding it directly.
- ✓For a vegan version, omit the meat and use vegetable broth. You can also add extra vegetables like carrots or bell peppers.
- ✓Pomegranate molasses adds a lovely tang; if you can't find it, a squeeze of lemon juice at the end can provide a similar brightness.
🔄 Variations
- Some recipes include a pinch of cayenne pepper for a bit of heat.
- A vegetarian version, 'bamieh bil zeit', is often made with olive oil instead of meat.