Bamya Stew

Bamya Stew is a flavorful Lebanese dish featuring tender okra cooked in a savory tomato sauce, spiced with aromatic herbs, perfect for a comforting lunch. This wholesome stew is often enjoyed with rice or bread, making it a delightful meal for any occasion.

Ingredients

• Fresh okra - 250 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Tomatoes - 400 grams, diced (canned or fresh)
• Tomato paste - 2 tablespoons
• Baharat spice mix - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - 1 teaspoon (to taste)
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic to the pot and cook for an additional minute until fragrant.
3. Stir in the diced tomatoes and tomato paste, cooking for about 5 minutes until the mixture is well combined and slightly thickened.
4. Add the baharat spice mix, cinnamon, salt, and black pepper; stir until the spices are evenly distributed.
5. Introduce the fresh okra to the pot, gently stirring to coat with the sauce. Cook for another 5 minutes.
6. Pour in enough water to cover the okra, then bring the stew to a simmer. Reduce the heat to low and cover the pot, allowing it to cook for 20 minutes until the okra is tender.
7. Once cooked, stir in the lemon juice and adjust seasoning if necessary. Remove from heat.
8. Serve hot, garnished with fresh parsley, alongside rice or bread.

Nutrition

• Calories: 290
• Protein: 5 g
• Carbs: 35 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, which aids in digestion.
• Contains antioxidants from tomatoes and okra, promoting overall health.

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