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!
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