Home Simple Vegan Vegan Recipes Bamia (Easy Lebanese Okra Stew Without Meat)

Bamia (Easy Lebanese Okra Stew Without Meat)

Bamia (Easy Lebanese Okra Stew Without Meat)

This Bamia recipe is a classic Arabic dish from Lebanon made with okra and tomatoes. Preparation is quick and easy. Okra Stew is a hearty meal always served with buttery vermicelli rice.

Bamia

Some links on this page are affiliate links, which means I may earn a small commission, at no extra cost to you, if you purchase via those links. Thank you for supporting Plant Based Folk! To learn more about affiliate links on Plant Based Folk, please read the Privacy Policy & Terms of Use.

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Bamia is one of those comforting Arabic dishes, the flavours are so well infused with each other, each biteful is sublime.

The Arabic word bamia translates to Okra. It is also known as bemyeh, bamyeh or bamiya. This okra recipe is also known as yakhnet bamia, which literally translates to ‘stew of okra’.

Cooking with okra is one of the easiest and versatile fruits (weird, I know) cooked as a vegetable.

This recipe requires only one pot. Simply add the ingredients and let the stew happen.

✔️What you’ll need

bamia ingredients chart

📝Ingredient Notes

  • Okra – all types of okra is fine to use within this recipe; frozen, canned or fresh. However if you are using fresh, do not use the large okra, as mature okra is woodier in nature and will be stringy. It generally takes a couple of hours to tenderise. Always opt to use baby okra or the small variety. To prepare fresh okra, simply cut off the stem ends and wash thoroughly. If you are using canned, be sure to wash the okra to rid of the natural slime.
  • Tomatoes – okra and tomatoes are the perfect coupling. Use fresh ripe tomatoes, this helps to create a richer sauce. Canned tomatoes works good too.
  • Pomegranate molasses – highly recommended as it boost the flavour dramatically. Only a small amount is needed. If more is added, this will brown the colour of the stew. I love using the Cortas brand*
  • Coriander – both fresh and powdered versions are used as it plays a big part in flavour.

🔪Step by Step Guide

Cooking with okra is easy, here are the steps for how to make bamia;

  1. On high heat, heat up olive oil
  2. Add onion and garlic and sweat until translucent
  3. Add okra and stir through, add tomato and stir through. Close lid and cook for approx. 7 minutes
  4. Add all other ingredients and stir through contents. Turn heat down to med-low and cook for another 20-25 minutes. Check in every 10 min or so.
  5. Bamia is done when everything has softened. Serve with vermicelli rice.

🎥Video

💭Pro Tips

  • Use a bottom heavy pot or casserole dish, this helps with even cooking. I used a casserole pot from Kitchenware.com.au
  • As the okra used within this bamia recipe are small, keep them intact, no need for chopping
  • Frozen okra* doesn’t need to be thawed, add it directly to the stew from the freezer
  • Left-over bamia stores well in the fridge in an airtight container for up to 5 days.

🍳Variations

  • Bamia can be made two ways, one with seared beef cubes (or various meats) and the other is the meatless variety. This recipe is the vegan bamia version. 
  • If you don’t have access to Lebanese 7 spice*, substitute it for All Spice or cumin or just leave it out.
  • Add chilli if you desire a little bit of heat, though this Arabic dish doesn’t normally call for it.
bamia being mopped up with Lebanese flatbread
Mopping up bamia with Lebanese flatbread

🍚What to serve with?

  • Okra Stew is always served with the buttery Lebanese rice, known as vermicelli rice. However, I do eat bamia stew on it’s own, but the boys in my family must have it with the rice. So your choice, how do you like it?
  • With Lebanese flatbread or any type of flatbread. Tear up the bread into a little scoop and scoop the bamia stew with it. Use the bread to mop up the delicious sauce
  • With a side of fresh simple salad or perhaps quinoa tabouli.
vegan okra with rice in a white bowl
Vegan okra with vermicelli rice, ready to eat!

FAQ

Can I substitute pomegranate molasses?

Whilst it’s recommend to keep the pomegranate molasses in this bamia recipe for the boost in flavour, this can be substituted for fresh lemon juice.

Can I use a flavoured broth instead of water?

Yes, however be aware of adding salt. Do a taste test and adjust the measurements accordingly.

My okra is slimy, is this normal?

Yes, absolutely natural and normal. To cut down on okra releasing it’s enzymes, keep it intact, do not cut the okra. Frozen okra is normally in the perfect small bite sized pieces.

What does okra taste like?

When eaten raw, okra taste like a sweet green vegetable. When cooked it is similar in taste & texture to mallow. Okra can be cooked crunchy or soft.

  • Roasted okra – a healthy snack of fresh seasoned okra roasted in olive oil
  • Fasolia – a hearty kidney bean stew from Lebanon

Did you enjoy cooking with okra and making this stew? I would love to hear from you, leave me a comment below and give me a rating. This will help me sustain Plant Based Folk. 

Alternatively did you happen to take a photo? Tag me @plantbasedfolk on Instagram to be featured via stories.

Janelle x

📖 Recipe

Bamia (Lebanese Okra Stew)

This Bamia recipe is a classic Arabic dish from Lebanon made with okra and tomatoes. Preparation is quick and easy. Okra Stew is always served with vermicelli rice.

Print
Pin
Rate

Course: main

Cuisine: Lebanese, Middle Eastern

Diet: Gluten Free, Vegan

Keyword: bamia, lebanese okra stew, okra and rice, okra and tomatoes, okra stew, vegan okra

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: 6 people

Ingredients

  • 800 g Okra frozen is preferred
  • 350 g Brown onion finely diced
  • 15 g garlic crushed (approx. 5-6 cloves)
  • 500 g Ripe tomato chopped
  • 85 g Tomato Paste
  • 1 tsp Olive oil
  • ½ tsp Lebanese 7 spice All spice or cumin are good substitutes
  • 20 g Coriander fresh
  • 1 tsp Powdered coriander
  • 250 ml Water
  • 1 Salt and pepper to taste

Instructions

  • On high heat, heat up olive oilAdd onion and garlic and sweat until translucent

  • Add okra and stir through, add tomato and stir through. Close lid and cook for approx. 7 minutes

  • Add all other ingredients and stir through contents. Turn heat down to med-low and cook for another 20-25 minutes. Check in every 10 min or so.

  • Bamia is done when everything has softened. Serve with vermicelli rice.

Video

Notes

Bamia is always served with Lebanese vermicelli rice.
Serving size will vary.

  • Use a bottom heavy pot or casserole dish, this helps with even cooking. I used Chasseur casserole 30cm pot from Kitchenware.com.au
  • As the okra used within this bamia recipe are small, keep them intact, no need for chopping
  • Frozen okra doesn’t need to be thawed, add it directly to the stew from the freezer
  • Left-over bamia stores well in the fridge in an air tight container for up to 5 days.

Nutrition

Serving: 200g | Calories: 109kcal | Carbohydrates: 24g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 148mg | Potassium: 986mg | Fiber: 7g | Sugar: 9g | Vitamin A: 2065IU | Vitamin C: 69mg | Calcium: 184mg | Iron: 3mg

Bamia (Okra Stew)

Bamia (Easy Lebanese Okra Stew Without Meat) | Simple Vegan
Home Simple Vegan Vegan Recipes Bamia (Easy Lebanese Okra Stew Without Meat)

Bamia (Easy Lebanese Okra Stew Without Meat)

Bamia (Easy Lebanese Okra Stew Without Meat)

This Bamia recipe is a classic Arabic dish from Lebanon made with okra and tomatoes. Preparation is quick and easy. Okra Stew is a hearty meal always served with buttery vermicelli rice.

Bamia

Some links on this page are affiliate links, which means I may earn a small commission, at no extra cost to you, if you purchase via those links. Thank you for supporting Plant Based Folk! To learn more about affiliate links on Plant Based Folk, please read the Privacy Policy & Terms of Use.

Jump to:

Bamia is one of those comforting Arabic dishes, the flavours are so well infused with each other, each biteful is sublime.

The Arabic word bamia translates to Okra. It is also known as bemyeh, bamyeh or bamiya. This okra recipe is also known as yakhnet bamia, which literally translates to ‘stew of okra’.

Cooking with okra is one of the easiest and versatile fruits (weird, I know) cooked as a vegetable.

This recipe requires only one pot. Simply add the ingredients and let the stew happen.

✔️What you’ll need

bamia ingredients chart

📝Ingredient Notes

  • Okra – all types of okra is fine to use within this recipe; frozen, canned or fresh. However if you are using fresh, do not use the large okra, as mature okra is woodier in nature and will be stringy. It generally takes a couple of hours to tenderise. Always opt to use baby okra or the small variety. To prepare fresh okra, simply cut off the stem ends and wash thoroughly. If you are using canned, be sure to wash the okra to rid of the natural slime.
  • Tomatoes – okra and tomatoes are the perfect coupling. Use fresh ripe tomatoes, this helps to create a richer sauce. Canned tomatoes works good too.
  • Pomegranate molasses – highly recommended as it boost the flavour dramatically. Only a small amount is needed. If more is added, this will brown the colour of the stew. I love using the Cortas brand*
  • Coriander – both fresh and powdered versions are used as it plays a big part in flavour.

🔪Step by Step Guide

Cooking with okra is easy, here are the steps for how to make bamia;

  1. On high heat, heat up olive oil
  2. Add onion and garlic and sweat until translucent
  3. Add okra and stir through, add tomato and stir through. Close lid and cook for approx. 7 minutes
  4. Add all other ingredients and stir through contents. Turn heat down to med-low and cook for another 20-25 minutes. Check in every 10 min or so.
  5. Bamia is done when everything has softened. Serve with vermicelli rice.

🎥Video

💭Pro Tips

  • Use a bottom heavy pot or casserole dish, this helps with even cooking. I used a casserole pot from Kitchenware.com.au
  • As the okra used within this bamia recipe are small, keep them intact, no need for chopping
  • Frozen okra* doesn’t need to be thawed, add it directly to the stew from the freezer
  • Left-over bamia stores well in the fridge in an airtight container for up to 5 days.

🍳Variations

  • Bamia can be made two ways, one with seared beef cubes (or various meats) and the other is the meatless variety. This recipe is the vegan bamia version. 
  • If you don’t have access to Lebanese 7 spice*, substitute it for All Spice or cumin or just leave it out.
  • Add chilli if you desire a little bit of heat, though this Arabic dish doesn’t normally call for it.
bamia being mopped up with Lebanese flatbread
Mopping up bamia with Lebanese flatbread

🍚What to serve with?

  • Okra Stew is always served with the buttery Lebanese rice, known as vermicelli rice. However, I do eat bamia stew on it’s own, but the boys in my family must have it with the rice. So your choice, how do you like it?
  • With Lebanese flatbread or any type of flatbread. Tear up the bread into a little scoop and scoop the bamia stew with it. Use the bread to mop up the delicious sauce
  • With a side of fresh simple salad or perhaps quinoa tabouli.
vegan okra with rice in a white bowl
Vegan okra with vermicelli rice, ready to eat!

FAQ

Can I substitute pomegranate molasses?

Whilst it’s recommend to keep the pomegranate molasses in this bamia recipe for the boost in flavour, this can be substituted for fresh lemon juice.

Can I use a flavoured broth instead of water?

Yes, however be aware of adding salt. Do a taste test and adjust the measurements accordingly.

My okra is slimy, is this normal?

Yes, absolutely natural and normal. To cut down on okra releasing it’s enzymes, keep it intact, do not cut the okra. Frozen okra is normally in the perfect small bite sized pieces.

What does okra taste like?

When eaten raw, okra taste like a sweet green vegetable. When cooked it is similar in taste & texture to mallow. Okra can be cooked crunchy or soft.

  • Roasted okra – a healthy snack of fresh seasoned okra roasted in olive oil
  • Fasolia – a hearty kidney bean stew from Lebanon

Did you enjoy cooking with okra and making this stew? I would love to hear from you, leave me a comment below and give me a rating. This will help me sustain Plant Based Folk. 

Alternatively did you happen to take a photo? Tag me @plantbasedfolk on Instagram to be featured via stories.

Janelle x

📖 Recipe

Bamia (Lebanese Okra Stew)

This Bamia recipe is a classic Arabic dish from Lebanon made with okra and tomatoes. Preparation is quick and easy. Okra Stew is always served with vermicelli rice.

Print
Pin
Rate

Course: main

Cuisine: Lebanese, Middle Eastern

Diet: Gluten Free, Vegan

Keyword: bamia, lebanese okra stew, okra and rice, okra and tomatoes, okra stew, vegan okra

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: 6 people

Ingredients

  • 800 g Okra frozen is preferred
  • 350 g Brown onion finely diced
  • 15 g garlic crushed (approx. 5-6 cloves)
  • 500 g Ripe tomato chopped
  • 85 g Tomato Paste
  • 1 tsp Olive oil
  • ½ tsp Lebanese 7 spice All spice or cumin are good substitutes
  • 20 g Coriander fresh
  • 1 tsp Powdered coriander
  • 250 ml Water
  • 1 Salt and pepper to taste

Instructions

  • On high heat, heat up olive oilAdd onion and garlic and sweat until translucent

  • Add okra and stir through, add tomato and stir through. Close lid and cook for approx. 7 minutes

  • Add all other ingredients and stir through contents. Turn heat down to med-low and cook for another 20-25 minutes. Check in every 10 min or so.

  • Bamia is done when everything has softened. Serve with vermicelli rice.

Video

Notes

Bamia is always served with Lebanese vermicelli rice.
Serving size will vary.

  • Use a bottom heavy pot or casserole dish, this helps with even cooking. I used Chasseur casserole 30cm pot from Kitchenware.com.au
  • As the okra used within this bamia recipe are small, keep them intact, no need for chopping
  • Frozen okra doesn’t need to be thawed, add it directly to the stew from the freezer
  • Left-over bamia stores well in the fridge in an air tight container for up to 5 days.

Nutrition

Serving: 200g | Calories: 109kcal | Carbohydrates: 24g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 148mg | Potassium: 986mg | Fiber: 7g | Sugar: 9g | Vitamin A: 2065IU | Vitamin C: 69mg | Calcium: 184mg | Iron: 3mg

Bamia (Okra Stew)