Mediterranean Diet Bamia (Okra Stew)

Experience the vibrant flavors of the Mediterranean with this wholesome and aromatic Bamia (Okra Stew), a staple of the Mediterranean diet. This recipe highlights tender okra simmered to perfection in a rich tomato-based sauce infused with a medley of warm spices like cumin, coriander, and a hint of cinnamon. Freshly squeezed lemon juice adds a bright, tangy note, while an olive oil base ensures a heart-healthy meal. With its blend of ripe tomatoes, garlic, and a sprinkling of fresh parsley, this dish is as visually appealing as it is delicious. Perfectly suited for vegans and vegetarians, this comforting and nutrient-packed stew pairs beautifully with crusty bread or fluffy steamed rice for a complete Mediterranean-inspired feast.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 3 tablespoons olive oil
• 1 large onion
• 3 units garlic cloves
• 4 medium ripe tomatoes
• 1 tablespoon tomato paste
• 500 milliliters vegetable broth
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon cinnamon
• 0.5 teaspoon black pepper
• 1 teaspoon salt
• 2 tablespoons parsley
• 0.5 teaspoon red chili flakes

Directions

Step 1

Start by washing the okra under cold water. Trim the stems without cutting into the pods to avoid any slime while cooking.

Step 2

Dice the onion and mince the garlic. Set them aside separately.

Step 3

Score the bottom of each tomato with a shallow X cut. Blanch them in boiling water for 1-2 minutes, then transfer to an ice bath. Peel, seed, and chop the tomatoes into small cubes.

Step 4

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

Step 5

Add minced garlic to the pot and sauté for another minute until fragrant.

Step 6

Stir in the tomato paste and cook for another 2 minutes to release its sweetness.

Step 7

Add the chopped tomatoes, stirring occasionally, and let them cook down for about 5 minutes until they start to form a sauce.

Step 8

Pour in the vegetable broth and lemon juice. Bring to a simmer.

Step 9

Add the ground cumin, coriander, cinnamon, black pepper, salt, and red chili flakes. Stir well to integrate the seasonings.

Step 10

Add the okra to the stew, gently stirring to submerge them in the sauce.

Step 11

Lower the heat and let it simmer for about 25-30 minutes, until the okra is tender and the sauce has thickened.

Step 12

Before serving, taste to adjust seasoning if necessary and sprinkle the stew with chopped parsley.

Step 13

Serve the bamia hot, optionally accompanied by crusty bread or steamed rice.

Nutrition Facts

Serving size	(1804.5g)

Amount per serving	% Daily Value*
Calories	966.0

Total Fat 49.8g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 3629.5mg	0%
Total Carbohydrate 120.2g	0%
Dietary Fiber 34.2g	0%
Total Sugars 40.0g
Protein 28.1g	0%

Vitamin D 0IU	0%
Calcium 659.9mg	0%
Iron 11.4mg	0%
Potassium 4251.5mg	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: 43.0%

Protein: 10.8%

Carbs: 46.2%