07/07/24, 17:57 Bamia (Middle Eastern Okra and Meat Stew) - Every Little Crumb

Bamia (Middle Eastern Okra and Meat

Stew)
A lightly spiced traditional Middle Eastern dish of tender meat and okra in
a tomato sauce.

Course Main Course

Cuisine Middle Eastern
Diet Halal

Prep Time 20 minutes

Cook Time 45 minutes
Total Time 1 hour 5 minutes

Servings 6
Calories 95kcal
Author Farah Abumaizar

Ingredients
1 lb meat cubes beef or lamb (500g)
2 bay leaves
1 teaspoon seven spices or allspice
1/2 teaspoon cinnamon
1/2 teaspoon turmeric
1/4 teaspoon cumin
1 tsp salt plus more for sprinkling on okra
1/2 teaspoon black pepper
1 pack tomato paste 8oz, 200 g
4 cups water
3 tablespoon olive oil, divided
2 bag frozen okra slightly thawed (each bag 15oz/400g)
3 tomatoes diced
1 large onions chopped
6-8 cloves garlic sliced
1 teaspoon apple cider vinegar optional
pinch sugar
2 bunches cilantro (coriander) finely chopped
8 cloves garlic minced crushed

Instructions
1. In a pressure cooker or instant pot, add the meat cubes, onions, bay leaves, 1 teaspoon of salt
and all the spices. Add the tomato paste. Cover with water until it comes about an inch above
the meat. After it comes to pressure, cook for 25 minutes or until meat is cooked through and
tender and remove from heat.
2. Coat a large deep skillet or wok with 2 tablespoon olive oil and add the sliced garlic. Sautée
until slightly softened, then add the okra (it's fine if it isn't completely thawed). Sprinkle with

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07/07/24, 17:57 Bamia (Middle Eastern Okra and Meat Stew) - Every Little Crumb

some additional salt, and keep stirring over medium high heat for around 10 minutes or until
cooked through and beginning to turn golden brown.
3. Add the chopped tomatoes and cook for another 5 minutes or until tomatoes begin to release
their juices.
4. Add the okra mixture to the cooked meat in the tomato sauce. Stir to combine. Add the sugar
(optional) and vinegar and let it simmer over low heat for around 10 minutes. Taste for
seasoning.
5. Drizzle a separate small skillet with 1 tablespoon olive oil, and fry the chopped cilantro and
minced garlic over medium heat for a few minutes until the garlic starts to turn golden. Add
this on top of the okra stew, and stir through to combine.
6. Serve with rice of choice and enjoy!

Notes
You can omit browning the meat cubes if you prefer, but it does add some flavor.
You can add pomegranate molasses in place of the apple cider vinegar and sugar.
Saute the okra really well before adding to the meat mixture- because it won't cook much
further once it's in the tomato sauce.
To make this with fresh okra, trip the top off, wash well, and proceed as directed. Make sure
the okra is golden brown in the skillet before adding to the meat stew.
it'll just take more time. If making in a normal saucepan, let mixture come to a boil, then cover
and simmer until meat is cooked through around 45 minutes-1 hour.
To make without a pressure cooker or instant pot: Bring the meat to a boil in the water with the
spices and cook for 45-60 minutes, however long you need until it's tender. Once it's cooked
through, add the tomato paste, and continue the rest of the recipe as written.

Storing leftovers:

Leftovers will last 5 days tightly covered in the fridge

Nutrition
Calories: 95kcal | Carbohydrates: 7g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g
| Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 15mg | Potassium: 224mg | Fiber: 2g | Sugar:
3g | Vitamin A: 523IU | Vitamin C: 12mg | Calcium: 29mg | Iron: 1mg

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