Bamya (Egyptian Okra and Beef Stew in Tomato Sauce)
Local name: بامية
In short: Tender beef and small okra pods simmered in a garlicky tomato sauce with coriander and spooned over rice, a comforting Egyptian home classic. It takes about 2 h 10 min in total and makes 4 servings.
- Prep
- 20 min
- Cook
- 1 h 50 min
- Total
- 2 h 10 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 665 kcal
Bamya is okra at its best: small pods stewed slowly in tomato sauce with garlic, coriander and tender pieces of beef. It is a staple of Egyptian home cooking, served over rice with a squeeze of lemon. Cooking the pods whole, browning them first and adding a little acid keeps them tender without turning slimy.
Instructions
- Heat 3 tbsp oil in a heavy pot over medium-high heat and brown the beef in two batches, about 5 minutes each. Return all the meat to the pot, add the onion and cook for 3 minutes, until soft.
- Add the water, bay leaf and 1 tsp salt, cover, and simmer on low for 1 hour, until the beef is nearly tender.
- Meanwhile, trim the stem cap from each okra pod without cutting into the pod, and pat dry. Fry in 2 tbsp oil in a wide pan over medium-high heat for 5 minutes, turning gently, until lightly browned.
- Stir the tomatoes, tomato paste, pepper, chili flakes and 1 tsp salt into the beef. Simmer uncovered for 10 minutes, until the sauce thickens slightly.
- Add the browned okra and the lemon juice, spreading the pods in a single layer as much as you can. Cover and cook on low for 20 to 25 minutes, shaking the pot instead of stirring, until the okra is tender and the beef falls apart easily.
- Warm 1 tbsp oil in a small pan, fry the garlic for 1 minute until golden, then stir in the coriander for 10 seconds. Pour it over the stew and taste for salt.
- Serve over rice with lemon wedges.
Tips
- Keep the pods whole and trim only the stem cap, because cut pods release sticky juice. Browning them first and adding lemon juice both cut down the slime.
- Frozen okra works all year. Skip the browning, add it straight to the sauce, and cook 5 minutes longer.
Questions and answers
How do I keep okra from getting slimy?
Keep the pods whole, dry them well, brown them in oil first, and add an acid such as lemon juice or tomato. Avoid stirring too much once they are in the sauce.
Can I make bamya without meat?
Yes. Skip the beef, soften the onion in oil, and simmer the okra in the tomato sauce for 25 minutes. It is a common meatless version and is just as good over rice.
What do you serve with bamya?
Plain white rice or rice with vermicelli, a squeeze of lemon, warm flatbread and a simple tomato salad.
How long does it take to make Bamya (Egyptian Okra and Beef Stew in Tomato Sauce)?
About 2 h 10 min in total: 20 min of preparation and 1 h 50 min of cooking.
How many calories are in Bamya (Egyptian Okra and Beef Stew in Tomato Sauce)?
About 665 kcal per serving, with 30 g of protein, 60 g of carbohydrates and 34 g of fat. These values are estimates.
Nutrition per serving
| Calories | 665 kcal |
|---|---|
| Protein | 30 g |
| Carbohydrates | 60 g |
| Fat | 34 g |
| Fiber | 8 g |
| Sugar | 10 g |
| Sodium | 1250 mg |
Estimated values, calculated from the ingredients.
