Bamia Recipe - How to make Iraqi Okra Stew

okra

🥗Healthier: green beans

💰Cheaper: zucchini

Green beans provide a similar texture and flavor profile.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often less expensive and has a neutral flavor.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Canned beans are more affordable and provide protein.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasonings

Using water with seasonings can reduce costs.

Soak 800 grams of baby frozen okra in cold water for 5-10 minutes, then rinse and drain.

Cover 500 grams of washed lamb cuts in cold water and place on medium-high heat until it reaches a boil, then drain and wash the meat again.

Heat a pressure cooker and add 2 tablespoons of ghee, then sauté the boiled meat until browned.

Add 2 heads of garlic (one whole, one peeled and segmented) and 3 tablespoons of tomato paste to the pot, sautéing until combined without browning the garlic.

Add 1 liter of tomato puree (made from blending 2 cans of tomato with 400 ml of water) and 1 teaspoon of black pepper, sauté briefly.

Close the pressure cooker and pressure cook for about 40 minutes until the meat is soft.

After 40 minutes, add the washed and drained okra, 1 tablespoon of salt, and 1 tablespoon of stock powder, mixing through.

Pressure cook for another 20 minutes.

For the rice, add 2 cups of basmati rice and 1 liter of water to a pot with some salt, cooking uncovered until the rice is about 80% cooked.

Drain the rice, return it to the pot, add 2 tablespoons of ghee and 1/4 cup of water, then steam on low heat for 10-15 minutes.

Make a salad with whatever vegetables are available, dressed with lemon, olive oil, and salt.

Serve the bamiya stew with basmati rice and salad.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary