🍲 Bamia (okra and lamb stew)
Bamia is a Middle Eastern stew of tender lamb and okra simmered in a tomato sauce with garlic and coriander, finished with a squeeze of lemon. The okra gives the sauce a soft, slightly thick texture, while garlic and lemon keep it fresh. It is usually served with rice or bread.
Diets
Allergens
None of the 14 major allergens in a typical recipe.
What it is made of
Recipe
Ingredients
- 500 g lamb shoulder, cubed
- 500 g small okra, trimmed
- 400 g tomatoes, grated
- 4 garlic cloves, crushed
- 1 tsp ground coriander and a handful of fresh coriander
- Juice of 1 lemon
- 1 tbsp oil, salt, pepper
Method
- Brown the lamb in the oil, cover with water and simmer for 1 hour until tender.
- Add the tomatoes, salt and pepper and cook for 10 minutes.
- Add the okra and simmer gently for 15–20 minutes without stirring too much.
- Fry the garlic with the ground and fresh coriander for a minute and stir into the stew.
- Finish with lemon juice and serve with rice.
How to make it lighter
- Trim visible fat from the lamb, or use lean leg meat.
- Serve with a modest portion of rice and let the okra fill the plate.
- Skim the fat from the surface before adding the okra.
History
Okra stews called bamia are cooked across Egypt, the Levant, Iraq and the Gulf, each region with its own seasoning.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →