Dairy-Free Bamia (Okra Stew)

Savor the comforting warmth of Dairy-Free Bamia (Okra Stew), a flavorful Mediterranean-inspired dish that's hearty, healthy, and packed with bold spices. Perfect for those avoiding dairy, this stew combines tender beef or lamb with vibrant okra, aromatic cumin, coriander, and a rich tomato base. Simmered to perfection with a splash of zesty lemon juice and finished with fresh parsley, this one-pot wonder is as wholesome as it is delicious. Whether served over fluffy rice or paired with crusty bread, this protein-packed, gluten-free stew is an effortless way to bring rustic Middle Eastern flavors to your table. With just a 15-minute prep time and a melt-in-your-mouth result, it’s an ideal choice for a cozy, weeknight dinner.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large, diced onion
• 3 minced garlic cloves
• 1 pound beef or lamb stew meat
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 14 ounces canned diced tomatoes
• 2 tablespoons tomato paste
• 1 pound, fresh or frozen okra
• 2 cups vegetable broth
• 2 tablespoons lemon juice
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

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

Step 2

Add the diced onion and sauté for about 5 minutes, until it becomes translucent.

Step 3

Stir in the minced garlic and sauté for another minute until fragrant.

Step 4

Add the beef or lamb stew meat, salt, and black pepper. Cook until the meat is browned on all sides, about 6-8 minutes.

Step 5

Mix in the ground cumin and ground coriander, stirring to coat the meat evenly with the spices.

Step 6

Add the canned diced tomatoes and tomato paste, stirring well to combine.

Step 7

Bring the mixture to a simmer and let it cook for 5 minutes to meld the flavors.

Step 8

Add the okra and vegetable broth to the pot. Stir well to ensure everything is well combined.

Step 9

Cover the pot and reduce the heat to low. Let the stew simmer for 25-30 minutes, until the okra is tender and the meat is cooked through.

Step 10

Stir in the lemon juice and adjust seasoning with additional salt and pepper, if necessary.

Step 11

Garnish with freshly chopped parsley before serving.

Step 12

Serve the bamia hot, optionally over steamed rice or with crusty bread.

Nutrition Facts

Serving size	(2091.1g)

Amount per serving	% Daily Value*
Calories	2048.9

Total Fat 137.4g	0%
Saturated Fat 44.6g	0%
Polyunsaturated Fat 7.6g
Cholesterol 370.8mg	0%
Sodium 4948.1mg	0%
Total Carbohydrate 113.0g	0%
Dietary Fiber 34.3g	0%
Total Sugars 40.2g
Protein 117.5g	0%

Vitamin D 0IU	0%
Calcium 749.2mg	0%
Iron 23.4mg	0%
Potassium 5302.9mg	0%

*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: 57.3%

Protein: 21.8%

Carbs: 20.9%