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Bamia (Sudanese Okra Stew)

The Quirky Foodster Team

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5
Servings

Ingredients

  • Fresh okra, trimmed — 500 g (1.1 lb)
  • Beef or lamb, cubed — 400 g (14 oz)
  • Large onion, chopped — 1
  • Garlic cloves, minced — 3
  • Medium tomatoes, chopped — 3
  • Tomato paste — 1 tbsp
  • Vegetable oil — 3 tbsp
  • Ground coriander — 1 tsp
  • Water — 500 ml (2 cups)
  • Salt — 1 tsp
  • Lemon juice — 1 tbsp

Method

  1. Heat oil in a saucepan over medium heat. Add onion and cook until softened, about 5 minutes.
  2. Add garlic and meat; brown on all sides, about 8 minutes.
  3. Stir in tomatoes, tomato paste, and coriander. Cook 5 minutes until tomatoes break down.
  4. Add water and salt. Cover and simmer 25 minutes until meat is nearly tender.
  5. Add whole trimmed okra and simmer uncovered for 10-12 minutes, until okra is tender but not mushy.
  6. Stir in lemon juice just before serving.

Introduction: Bamia is a tomato-based okra stew found across Sudan in countless family kitchens, often made with dried okra (weeka) during the off-season.

Cultural Background: Bamia is a tomato-based okra stew found across Sudan in countless family kitchens, often made with dried okra (weeka) during the off-season. It is prized for its silky, slightly thickened texture and is typically eaten with rice or kisra.

Tips: Keep okra whole and avoid over-stirring to reduce excess sliminess.

Variations: A vegetarian version omits the meat and adds extra tomato and chickpeas. Omit meat, use vegetable stock, and add cooked chickpeas for protein — fully vegan as adapted.

Storage: Refrigerate up to 3 days.

Reheating: Reheat gently on the stovetop; avoid vigorous boiling to preserve the okra's texture.

Nutrition: Approx. 300 kcal, 22 g protein, 16 g fat, 15 g carbohydrate per serving.

FAQs:

Q: How do I reduce okra's slimy texture?

A: Adding lemon juice and avoiding excess stirring helps keep it pleasant.

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