Soy-Free Bamia (Okra Stew)

Indulge in the vibrant, hearty flavors of Soy-Free Bamia, a Middle Eastern-inspired okra stew that's both comforting and nutrient-packed. This plant-based recipe features tender fresh okra simmered in a rich tomato-based broth, flavored with warm spices like cumin, coriander, and a hint of cinnamon. A splash of lemon juice adds a zesty brightness, while fresh coriander leaves provide a fragrant finishing touch. Perfect for a wholesome family dinner, this soy-free and vegan-friendly dish pairs beautifully with rice or crusty bread. With simple ingredients and straightforward preparation, this stew offers an authentic taste experience that's both versatile and satisfying.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 2 tablespoons olive oil
• 1 large, chopped onion
• 4 minced garlic cloves
• 400 grams canned crushed tomatoes
• 2 tablespoons tomato paste
• 500 milliliters vegetable broth
• 2 tablespoons lemon juice
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 cinnamon stick
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon chili flakes
• 2 tablespoons, chopped fresh coriander leaves
• 500 milliliters water

Directions

Step 1

Wash and trim the okra by cutting off the stems, then set them aside.

Step 2

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

Step 3

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

Step 4

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 5

Add the crushed tomatoes, tomato paste, vegetable broth, and lemon juice to the pot, stirring to combine.

Step 6

Sprinkle in the ground coriander, ground cumin, salt, black pepper, and chili flakes. Add the cinnamon stick.

Step 7

Bring the mixture to a simmer, then add the okra and stir.

Step 8

Pour in the water, bring the stew back to a simmer, then reduce the heat to low. Cover the pot and let simmer for 30 minutes.

Step 9

Check the stew, stirring occasionally. If the stew is too thick, add a little more water.

Step 10

Once the okra is tender, remove the cinnamon stick.

Step 11

Garnish with fresh coriander leaves before serving.

Step 12

Serve the Bamia hot, alongside rice or bread if desired.

Nutrition Facts

Serving size	(2222.7g)

Amount per serving	% Daily Value*
Calories	873.2

Total Fat 35.8g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 4.2g
Cholesterol 0mg	0%
Sodium 4127.6mg	0%
Total Carbohydrate 129.6g	0%
Dietary Fiber 36.4g	0%
Total Sugars 45.9g
Protein 29.5g	0%

Vitamin D 0IU	0%
Calcium 758.7mg	0%
Iron 13.5mg	0%
Potassium 4590.7mg	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: 33.6%

Protein: 12.3%

Carbs: 54.1%