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Bamia

The Quirky Foodster Team

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15 min
Prep
1 hr
Cook

Ingredients

  • 500 g (1.1 lb) Beef stewing meat, cubed
  • 500 g (1.1 lb) Fresh or frozen whole okra
  • 1 large Onion, chopped
  • 4 cloves Garlic cloves, minced
  • 400 g (14 oz (1 can)) Crushed tomatoes
  • 2 tbsp Tomato paste
  • 1 tsp Ground coriander
  • 3 tbsp Vegetable oil
  • to taste Salt and pepper

Method

  1. Heat the oil in a pot and brown the beef cubes on all sides.
  2. Add the chopped onion and cook until softened, about 5 minutes.
  3. Stir in the garlic and ground coriander and cook for 1 minute.
  4. Add the crushed tomatoes, tomato paste and enough water to cover the meat; cover and simmer 40 minutes
  5. until the beef is tender.
  6. Add the okra whole (trim only the very tip of the stems) and simmer uncovered for 15–20 minutes until the
  7. okra is tender but not mushy.
  8. Season with salt and pepper and serve hot with rice.

Introduction: Bamia, a tomato-based okra and beef stew, is a staple weekday lunch across Egypt, prized for its tangy tomato sauce and tender okra pods, usually ladled generously over rice.

Cultural Background: Bamia, a tomato-based okra and beef stew, is a staple weekday lunch across Egypt, prized for its tangy tomato sauce and tender okra pods, usually ladled generously over rice.

Tips: – Trimming okra stems without cutting into the pod prevents excess sliminess. A splash of vinegar or lemon added with the tomatoes also helps keep the okra from becoming too gelatinous.

Variations: – A vegetarian version replaces beef with chickpeas added in the last 20 minutes. Some cooks fry the okra briefly first to firm it up before adding it to the stew. Replace beef with cooked chickpeas and use vegetable oil for a vegan version.

Storage: Refrigerate for up to 3 days.

Reheating: Reheat gently on the stovetop over low-medium heat until warmed through.

Nutrition: Calories: 380 kcal | Protein: 28 g | Carbs: 18 g | Fat: 22 g | Fiber: 6 g

FAQs:

Q: How do I stop okra going slimy?

A: Keep the pods whole, don't over-stir, and simmer rather than boil.

Q: Can I use lamb instead of beef?

A: Yes, lamb is a common and authentic substitute.

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