Mulah Bamya (Sudanese Okra and Beef Stew)
Local name: ملاح بامية
In short: Beef simmered with onion, garlic and tomato paste, then finished with whole okra and lemon. A Sudanese mulah stew for aseeda, kisra or rice. It takes about 2 h 20 min in total and makes 6 servings.
- Prep
- 20 min
- Cook
- 2 h
- Total
- 2 h 20 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 360 kcal
Mulah is the Sudanese word for a stew served beside or over a starch, and okra is one of its most common forms. Beef simmers with onion, garlic and tomato paste until tender, then whole okra goes in for the last 20 minutes with a squeeze of lemon. Many cooks also use dried, ground okra, called waika, to thicken the sauce. Serve it with aseeda, kisra or plain rice.
Instructions
- Heat the oil in a heavy pot and brown the beef in two batches for about 8 minutes per batch. Set it aside.
- Cook the onions in the same pot for 8 minutes until golden. Add the garlic, tomato paste, coriander, cumin and pepper and stir for 2 minutes.
- Return the beef to the pot with the salt and water. Bring to a boil, then cover and simmer for 1 hour 10 minutes, until the beef is very tender.
- Add the tomatoes and the whole okra, spreading the okra over the top. Cover and simmer for 20 minutes without stirring, only shaking the pot gently, until the okra is tender.
- Stir in the lemon juice, taste and adjust the salt. Serve hot with aseeda, kisra or rice.
Tips
- To keep okra from turning slimy, leave the pods whole, trim only the tops, add them late and stir as little as possible. The lemon juice also helps.
- For a thicker, more traditional sauce, stir in 2 tablespoons of dried ground okra (waika) with the water, or let the stew reduce uncovered for 10 minutes.
Questions and answers
What do you serve with mulah bamya?
Aseeda and kisra are the Sudanese classics. Plain rice or flatbread work well at home.
Can I use frozen okra?
Yes. Add it straight from the freezer for the last 15 minutes. Frozen okra softens faster and is a bit more delicate, so avoid stirring.
Can I make mulah bamya ahead and freeze it?
Yes. The flavor improves overnight and it freezes well for up to 3 months. The okra softens a little after freezing.
How long does it take to make Mulah Bamya (Sudanese Okra and Beef Stew)?
About 2 h 20 min in total: 20 min of preparation and 2 h of cooking.
How many calories are in Mulah Bamya (Sudanese Okra and Beef Stew)?
About 360 kcal per serving, with 30 g of protein, 18 g of carbohydrates and 19 g of fat. These values are estimates.
Nutrition per serving
| Calories | 360 kcal |
|---|---|
| Protein | 30 g |
| Carbohydrates | 18 g |
| Fat | 19 g |
| Fiber | 5 g |
| Sugar | 8 g |
| Sodium | 650 mg |
Estimated values, calculated from the ingredients.
