Iraqi bamia (okra stew)

okra

🥗Healthier: green beans

💰Cheaper: zucchini

Green beans maintain a similar texture and flavor profile.

chickpeas

🥗Healthier: lentils

💰Cheaper: white beans

Lentils cook faster and are a good protein source.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil offers better flavor and health benefits.

fresh parsley

🥗Healthier: spinach

💰Cheaper: dried herbs

Spinach provides nutrients and a similar flavor when fresh herbs are unavailable.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and cook until fragrant, about 1 minute.

Add chopped tomatoes and cook until they break down, about 5-7 minutes.

Mix in coriander, cumin, salt, black pepper, and red pepper flakes.

Add okra and chickpeas, stirring to coat with the spices.

Pour in water and bring to a simmer.

Cover and cook for 20-25 minutes until okra is tender.

Stir in lemon juice and adjust seasoning if needed.

Garnish with fresh parsley before serving.

Cooking Techniques

Spice Level: