Low Sodium Bamia (Okra Stew)

Delight your taste buds with this Low Sodium Bamia (Okra Stew), a heart-healthy twist on a classic Middle Eastern favorite. Bursting with vibrant flavors, this stew combines tender okra, aromatic spices like cumin and coriander, and the tangy zest of fresh lemon juice in a rich tomato-based broth. Perfectly suited for those watching their sodium intake, this recipe uses low sodium vegetable broth to maintain its savory depth without compromising health goals. Ready in just an hour, this easy-to-make dish is a wholesome and comforting meal, ideal for family dinners or meal prep. Serve it warm with a sprinkle of fresh parsley for a burst of color and freshness. Healthy, flavorful, and satisfying—this okra stew is sure to become a new favorite in your house!

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 2 tablespoons extra virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 3 large tomatoes, peeled and chopped
• 2 cups low sodium vegetable broth
• 2 tablespoons lemon juice
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Wash the okra thoroughly under cold water and trim the stems without cutting into the pods. Set aside.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Add the chopped onion and sauté until translucent, approximately 5 minutes.

Step 4

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

Step 5

Add the chopped tomatoes to the pot and cook until they soften and start to break down, about 5 minutes.

Step 6

Stir in the low sodium vegetable broth, lemon juice, ground coriander, cumin, paprika, and black pepper. Mix well to combine.

Step 7

Bring the mixture to a simmer and add the okra. Ensure it is well-covered by the liquid.

Step 8

Cover the pot, reduce the heat to low, and let the stew simmer gently for about 30-35 minutes until the okra is tender.

Step 9

Taste and adjust the seasoning if necessary, mindful of keeping it low sodium.

Step 10

Serve the low sodium bamia hot, garnished with freshly chopped parsley if desired.

Nutrition Facts

Serving size	(1766.8g)

Amount per serving	% Daily Value*
Calories	641.1

Total Fat 32.0g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 391.3mg	0%
Total Carbohydrate 87.6g	0%
Dietary Fiber 29.1g	0%
Total Sugars 30.2g
Protein 21.4g	0%

Vitamin D 0IU	0%
Calcium 704.5mg	0%
Iron 14.7mg	0%
Potassium 4091.1mg	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: 39.8%

Protein: 11.8%

Carbs: 48.4%