Wholesome Comfort: Vegan Iraqi Style Okra (Bamia) Recipe

okra

🥗Healthier: zucchini

💰Cheaper: green beans

Zucchini provides a similar texture, while green beans are more affordable.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil adds flavor and health benefits.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and can be cooked faster.

fresh cilantro

🥗Healthier: parsley

💰Cheaper: dried herbs

Parsley offers a similar flavor profile and is often more accessible.

Start with 350 g of fresh okra, ideally frozen for better size.

Finely chop 4 medium tomatoes and 1 large onion.

In a pot, heat a medium flame and add the chopped onions and garlic.

Add the salt, pepper, and spices, stirring well.

Pour in the first half cup of water to prevent burning at the bottom.

Add the chopped tomatoes and switch the flame to low, cooking down.

Stir in 1 tablespoon of tamarind paste and mix well.

Trim the okra carefully, avoiding cutting too deep to prevent oozing.

Add a full tin of tomato puree and stir to combine.

Loosen the mixture with another half cup of water if too thick.

Add the okra to the pot and stir to coat well.

Cover the pot and let it cook for 20 minutes without lifting the lid.

After 20 minutes, stir in the lemon juice and serve with boiled rice, garnished with freshly chopped coriander.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary