This vegan okra stew is a delicious meatless twist on the classic Middle Eastern bamia dish. It is hearty and filling, perfect for warming up on a cold day or preparing a quick family meal. We’ll show you how to do it in just three easy steps!
Also known as bamieh or bamya, Bamia consists of chopped okra braised with tomatoes and onions. It’s usually flavored with coriander, allspice, bay leaves, and topped off with lemon juice and sugar for a sweet and sour finish.
While the classic Middle Eastern recipe features lamb, we made our recipe with chickpeas instead. Chickpeas are a common ingredient in these regions and make a wonderful meal plant-based alternative to meat. They’re high in protein and fiber, all with very little fat.
The word bamia actually means okra In turkish; and it is also known as ocher and “lady fingers”. It is a nutritious vegetable full of vitamins and fiber. In particular, it contains soluble fiber which form a viscous gel that can bind to cholesterol during digestion, reducing its absorption in the gut[1]. Therefore, eating more okra is a cheap and easy way to keep cholesterol levels in check and prevent heart disease.
A bowl of this stew makes a balanced vegan meal that offers two of your 5-am-day for fruits and vegetables plus healthy fats from extra virgin olive oil. Each serving is less than 300 calories and covers 30% of your RDI in protein And 40% RDI of fibers.
Enjoy this delicious stew with brown rice, couscous or homemade flatbread. And if you want to make a Middle Eastern dinner, you can serve it along with baba ganoush, falafel, tabbouleh and baklava. Excellent!