Bamya, or okra cooked Middle Eastern-style, is one of my family’s very favorite things to eat. Instead of a full dinner every night, we often replace a meal per week with a pot of simmering, spicy bamya. This wonder vegetable is low-calorie and high in fiber. It leaves us feeling full and satisfied, making it easy to stick to a flexitarian, Mediterranean diet. I’m excited to share our family recipe with you today!
Middle Eastern Okra – Easy, Healthy and Delicious Recipe for Bamya with Tomato, Onion and Spices by Tori Avey.
Table of contents
Okra is one of those foods that people tend to love or loathe. On its own, okra’s taste is mild with a slightly grassy or earthy flavor. Those who dislike it bemoan its “slimy” texture.
This naturally occurring film, known as mucilage, is similar to the goop you’ll find in aloe vera plants. In this recipe, the mucilage is actually beneficial to the dish.
When okra is slowly simmered with acidic tomato paste, the mucilage thickens the sauce. The okra loses its slimy texture and becomes something altogether different– tender with a terrific texture.
I’ve had many friends say they dislike okra, only to be converted by this very recipe. Good thing, too, because okra has lots of health benefits, including a healthy dose of dietary fiber, antioxidants, vitamins, and folate. This stuff is good AND good for you!
If you’re interested, keep reading to learn more about the history of okra and find an okra soup recipe, too.
Recipe Ingredients and Notes
Please be sure to scroll down to the recipe card for the complete details!
- Okra – You’ll need two pounds of fresh okra for this recipe. Look for bright green pods free from discoloration or bruises for the best results. I’ve found that small and medium pods have the best texture when cooked; larger pods can sometimes cook up tough or stringy. I much prefer fresh okra here, but if frozen okra is all you can find, make sure to thaw and drain it really well before adding it to the dish.
- Olive Oil – This is my go-to for sautéing, infusing the dish with a rich, peppery flavor, but avocado oil will also work.
- Aromatics – Onion and garlic cloves form the base of the dish, adding a pungent, sweet, savory taste. While recipe testing I found that I liked using yellow onions for a slightly sweeter flavor, but white onions are also great.
- Tomato Paste – This thickens the mixture and adds a delicious, savory, acidic element.
- Spices – Salt, paprika, red pepper flakes, and cayenne add delicious spice that bamya is known for having. Adjust the amounts as needed, depending on your preferences.
How to Make an Authentic Bamya Recipe
- Prepare the okra. Rinse the okra pods clean. Then, slice off the top and bottom tips.
- Sauté. Heat oil in a sauté pan over medium heat, and sauté the onion until it softens and caramelizes, stirring frequently to prevent burning. Then, add the garlic, and sauté just until fragrant.
- Combine. Add the okra to the pan. Then, stir in water, tomato paste, and seasonings.
- Boil. Pour the tomato sauce evenly over the okra, and bring the liquid to a boil.
- Simmer. Cover the pan, leaving it vented on one edge, and reduce the heat to a simmer. Cook, stirring every few minutes, until the okra softens in the juices. Enjoy warm!
Tori’s Tips and Tricks
- Multi-task to cut down on prep time. I typically like to prep my okra while the onions sauté so that I’m not waiting around while they cook.
- Don’t stress about a crowded pan. When adding the okra back to the pan, it will look crowded, but it will cook down and shrink quickly.
- Control the spice level. Start with minimal cayenne and red pepper flakes if you’re heat‑sensitive, and adjust as needed.
- Add protein to the mix. To make this a more complete vegan entree, rather than a simple side dish, I sometimes add a cup or two of cooked chickpeas to the pan with the okra.
Middle Eastern Okra – Bamya
Ingredients
- 2 pounds okra (bamya)
- 2 tablespoons extra virgin olive oil
- 1 onion, minced
- 1 teaspoon minced garlic
- 1 1/2 cups hot water
- 1/4 cup tomato paste
- 1 teaspoon salt (more or less to taste)
- 1 teaspoon smoked paprika (you may substitute regular paprika)
- 1/2 teaspoon red pepper flakes (if spice sensitive, use sparingly or omit)
- 1/4 teaspoon cayenne (or to taste – optional, it's potent and adds a spicy flavor)
Instructions
- Prepare your okra by rinsing it clean, then slicing off the top and bottom tips of each piece. At this point the okra will feel slimy. Don’t worry, it will lose that texture as it cooks. To speed the process of prepping the okra, I sometimes line up the stem ends against my chef’s knife…
- Then slice those stem ends off 4-5 pieces at once.
- Turn the okra pieces, realign the bottom tips with the knife, then slice off the very bottom tips. By grouping them this way you can speed through the whole batch and prep them relatively fast.
- Heat 2 tbsp olive oil in a sauté pan over medium. Add the minced onion and sauté, stirring frequently, for about 10 minutes until softened and starting to caramelize. To save time, I usually prep the okra (as outlined above) while the onion is cooking. Just be sure to keep a close eye on the onions and don't let them burn.
- When the onions are cooked, add the minced garlic to the pan and saute for another minute until fragrant. Add the okra to the pan and stir. It will feel like a lot of okra at first, and the pan will be crowded, but it will quickly shrink up and soften as it cooks.
- Whisk together hot water, tomato paste, salt (more or less to taste), paprika, red pepper flakes and cayenne. Both the red pepper flakes and cayenne add heat; if you are super spice sensitive, omit the pepper flakes and start with a pinch of cayenne, then add more to taste as desired.
- Pour the tomato liquid evenly over the top of the okra. Bring to a boil.
- Cover the saute pan with a lid, vented at the edge. Reduce heat to a simmer. Let the okra cook for about 20-30 minutes, stirring every 5 minutes or so, until the largest pieces of okra have softened to your liking. We like the okra quite tender and almost falling apart, but that is a matter of preference. At the end of cooking, your tomato sauce should have reduced and thickened. If there is a lot of liquid in the pan, remove the lid and turn up the heat to a high simmer until the sauce has reduced (careful, don't let it burn!). Add more salt or spice to taste, if desired.
- Serve okra hot. We usually eat it alone, but if we need a more substantial meal I serve it over rice, quinoa or couscous.
NOTES
Nutrition
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FAQs
Yes, this dish is excellent to prepare in advance. Once cool, transfer leftovers to an airtight container and store them in the refrigerator for 3-4 days. Or, freeze them for up to 3 months.
We usually eat this dish alone. However, if we need a more substantial meal, you can serve it over saffron rice, vermicelli rice, quinoa, lemony saffron couscous, or cauliflower couscous to soak up all the sauce. You can also serve it as a side dish with main courses like Middle Eastern burgers or Middle Eastern chicken wings.
Yes, many people make this dish with beef or lamb and call it okra stew. Sear the meat in oil over medium-high heat, and simmer it with the rest of the ingredients.
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