Vegan Bamia (Okra Stew)

Savor the vibrant flavors of Vegan Bamia, a hearty Mediterranean okra stew that's both comforting and nutritious. This plant-based rendition of a traditional favorite brims with tender okra simmered in a rich, spiced tomato broth infused with ground coriander, cumin, and paprika. Fresh tomatoes, garlic, and onion form the stew's flavorful base, while a splash of lemon juice adds a tangy brightness that perfectly balances the dish. Finished with a sprinkle of fresh parsley, this one-pot vegan recipe is easy to make, taking just under an hour to prepare. Perfect served over fluffy rice or with crusty bread, this wholesome stew is ideal for weeknight dinners or a flavorful centerpiece for plant-based meal planning.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 3 tablespoons olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 3 large tomatoes, chopped
• 2 tablespoons tomato paste
• 500 ml vegetable broth
• 2 tablespoons lemon juice
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Begin by trimming the stems of the okra. Rinse thoroughly under cold water and 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, about 5 minutes.

Step 4

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

Step 5

Add the chopped tomatoes to the pot and cook for 3 minutes, allowing them to soften.

Step 6

Mix in the tomato paste, ensuring it coats the other ingredients evenly.

Step 7

Pour in the vegetable broth and lemon juice, then bring the mixture to a gentle simmer.

Step 8

Add the ground coriander, ground cumin, paprika, salt, and black pepper. Stir well to incorporate the spices.

Step 9

Gently add the okra to the pot, ensuring they are submerged in the liquid.

Step 10

Reduce the heat to low and cover the pot. Let the stew simmer for 30 minutes, stirring occasionally, until the okra is tender.

Step 11

Once the okra is cooked, taste and adjust seasoning if necessary.

Step 12

Garnish with chopped fresh parsley before serving.

Step 13

Serve hot, accompanied by rice or crusty bread for a complete meal.

Nutrition Facts

Serving size	(1779.9g)

Amount per serving	% Daily Value*
Calories	944.9

Total Fat 50.1g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 3640.9mg	0%
Total Carbohydrate 115.1g	0%
Dietary Fiber 34.6g	0%
Total Sugars 38.8g
Protein 27.9g	0%

Vitamin D 0IU	0%
Calcium 645.5mg	0%
Iron 11.9mg	0%
Potassium 4432.5mg	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: 44.1%

Protein: 10.9%

Carbs: 45.0%