how to make Iraqi okra stew | مركَة بامية

okra

🥗Healthier: zucchini

💰Cheaper: green beans

Zucchini offers a similar texture while being lower in calories.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil provides healthier fats, while canola is often less expensive.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are a great source of protein and often cheaper than dried chickpeas.

fresh parsley

🥗Healthier: fresh cilantro

💰Cheaper: dried herbs

Cilantro adds a fresh flavor, while dried herbs are more affordable.

Welcome to the kitchen and introduction to the dish, Iraqi Okra Stew (Bamia).

Show okra and mention using frozen okra for smaller size.

List ingredients: canned tomatoes, tomato paste, garlic cloves, olive oil, and salt.

Peel garlic cloves carefully, avoiding crushing them.

Add about 2 tablespoons of olive oil to a heated pan.

Add garlic cloves to the pan and sauté for about 1 minute.

Add the okra to the pan with garlic, being careful not to stir too much to avoid disintegration.

Cover the pan and let it sit for about 1 minute.

Add about 1/4 cup of hot water to the pan with okra and garlic, cover partially to let steam escape.

After about 5 minutes, add 1 tablespoon of tomato paste and stir gently.

Add salt to taste, approximately 2 teaspoons, and cover the pan partially again.

Let it boil for a few minutes before reducing heat to low and fully covering the pan.

Simmer for about 20 minutes to allow the okra to become tender.

Check on the stew after 20 minutes, ensuring it looks good and tastes flavorful.

Serve the stew with rice or bread, mentioning that rice is the preferred accompaniment.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary