Low Fat Bamia (Okra Stew)

Discover the vibrant flavors of the Mediterranean with this Low Fat Bamia (Okra Stew), a wholesome and nourishing dish that’s as delicious as it is healthy. This lighter take on the traditional recipe uses fresh okra simmered in a fragrant tomato base, enhanced with aromatic spices like cumin and coriander, and finished with a zesty hint of lemon juice. Made with just a touch of heart-healthy olive oil and low-sodium vegetable broth, this recipe ensures a guilt-free indulgence that’s perfect for those watching their fat intake. Ready in just an hour and packed with fiber and nutrients, this vegan stew pairs beautifully with rice or crusty bread for a satisfying meal. Perfect for weeknight dinners or meal prep, it’s a flavorful, low-fat option that doesn’t skimp on taste!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 2 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 4 ripe tomatoes
• 500 milliliters low-sodium vegetable broth
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Begin by washing the okra thoroughly. Trim the tops without cutting into the pods to prevent them from becoming slimy during cooking.

Step 2

Chop the large onion finely and mince the garlic cloves. Set aside.

Step 3

Blanch the tomatoes in boiling water for about 1 minute until the skins split. Remove, cool slightly, then peel and chop them into small pieces.

Step 4

In a large pot, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.

Step 5

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

Step 6

Add the chopped tomatoes to the pot and cook for about 5 minutes, until they start breaking down and releasing their juices.

Step 7

Pour in the low-sodium vegetable broth and bring the mixture to a gentle simmer.

Step 8

Add the okra into the pot along with lemon juice, ground cumin, ground coriander, salt, and black pepper. Stir thoroughly to combine all ingredients.

Step 9

Reduce the heat to low, cover the pot, and let the stew simmer for about 30 minutes, or until the okra is tender and fully cooked.

Step 10

Adjust seasonings to taste if needed.

Step 11

Garnish with freshly chopped parsley before serving.

Step 12

Serve the Bamia stew warm, optionally with a side of rice or crusty bread.

Nutrition Facts

Serving size	(1639.7g)

Amount per serving	% Daily Value*
Calories	619.9

Total Fat 31.0g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1548.5mg	0%
Total Carbohydrate 81.3g	0%
Dietary Fiber 25.2g	0%
Total Sugars 27.6g
Protein 16.6g	0%

Vitamin D 0IU	0%
Calcium 572.8mg	0%
Iron 7.7mg	0%
Potassium 3303.5mg	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: 41.6%

Protein: 9.9%

Carbs: 48.5%