Vegetarian Bamia (Okra Stew)

Savor the comforting flavors of Vegetarian Bamia, a traditional okra stew bursting with Middle Eastern-inspired spices and zesty citrus. This plant-based dish combines tender okra, aromatic garlic, and sweet onions with a rich tomato base, enhanced by warm notes of cumin, coriander, and paprika. Simmered to perfection in hearty vegetable broth, this vibrant stew is finished with a splash of lemon juice for a bright, tangy twist and garnished with fresh cilantro for a burst of freshness. Ready in just an hour, this wholesome, gluten-free recipe is perfect when paired with rice or crusty bread, making it an ideal choice for a healthy and satisfying weeknight dinner.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams fresh okra
• 3 tablespoons olive oil
• 1 whole large onion
• 3 whole garlic cloves
• 400 grams canned crushed tomatoes
• 500 milliliters vegetable broth
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons fresh cilantro

Directions

Step 1

Wash the okra thoroughly and trim the tips and stems. Cut larger okra pods into 2-3 pieces.

Step 2

Finely chop the onion and mince the garlic cloves.

Step 3

In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5-7 minutes.

Step 4

Add the minced garlic to the pot and sauté for another 1-2 minutes until fragrant.

Step 5

Stir in the ground coriander, cumin, and paprika, and cook for an additional minute to release the spices' flavors.

Step 6

Add the crushed tomatoes to the pot and stir well, allowing the mixture to simmer for about 5 minutes.

Step 7

Add the okra to the pot and gently stir to coat the okra with the tomato mixture.

Step 8

Pour in the vegetable broth, then season with salt and black pepper. Stir to combine.

Step 9

Bring the mixture to a gentle boil, then reduce the heat to low and cover the pot. Let the stew simmer for about 30 minutes, stirring occasionally, until the okra is tender and the flavors are well blended.

Step 10

Stir in the lemon juice and adjust the seasoning with additional salt and pepper if needed.

Step 11

Serve the Vegetarian Bamia hot, garnished with chopped fresh cilantro. Pair with rice or bread for a complete meal.

Nutrition Facts

Serving size	(1646.9g)

Amount per serving	% Daily Value*
Calories	936.9

Total Fat 49.6g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4095.9mg	0%
Total Carbohydrate 114.6g	0%
Dietary Fiber 34.0g	0%
Total Sugars 39.3g
Protein 27.1g	0%

Vitamin D 0IU	0%
Calcium 683.9mg	0%
Iron 12.6mg	0%
Potassium 4191.1mg	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: 44.1%

Protein: 10.7%

Carbs: 45.2%