Bamia Stew ( Authentic Iraqi Okra Stew )
Iraqi Bamia stew is a savory Middle Eastern dish featuring okra, bone-in veal or lamb, garlic, and tomato paste. It’s a quick and flavorful stew, known for its rich, comforting taste made from simple, wholesome ingredients.
Ingredients
- 500 g bone-in Veal see notes for subs
- 400 g frozen okra not thawed
- 5 cloves of garlic sliced
- 3 tbsp tomato paste see notes for subs
- 6 cups water boiling
- salt to taste
- ground black pepper to taste
- 3 tbsp refined coconut oil or your preferred type
Instructions
- In a large pot heat oil over medium heat. Add the bone-in veal cuts and sear for 4-5 minutes on each side until browned.
- Pour boiling water over the veal, making sure the meat is fully submerged. Do not add salt at this stage.
- Cover the pot, bring to a boil for 35-45 minutes until the meat is tender and the broth has formed.
- Once the meat is done, remove it from the pot and set it aside. Keep the broth.
- In the same pot, heat another tablespoon of oil. Add the frozen okra directly to the pot along with the sliced garlic. Do not thaw.
- Sear them gently, stirring occasionally, for 3-5 minutes until the garlic is fragrant and the okra begins to soften slightly.
- Return the seared veal and its broth to the pot.
- Add the tomato paste. Season with salt and black pepper to taste.
- Pour additional boiling water as needed to ensure the stew has enough liquid.
- Stir gently until the tomato paste dissolves completely into the liquid. Cover and bring to a boil over medium heat.
- Let the stew cook for 20-30 minutes, checking the okra for tenderness. Stir occasionally, being gentle to avoid breaking the okra pods.
- If the okra is still firm, add more boiling water and continue simmering for another 10-15 minutes until the okra is fully tender.
- Remove from heat and serve hot, alongside rice or torn flatbread (Tashreeb Bamia style)
Notes
- If you can’t find veal, lamb or beef shank with bones are great substitutes. Adjust the cooking time based on the type of meat.
- Make sure not to overcook stew to avoid mushiness.
- You can use canned tomato sauce or fresh tomatoes. If you do use fresh tomatoes, blend and strain them for a smooth texture, but note that you’ll need to cook the stew longer to thicken it.
- you may need to add more tomato paste depend on the brand and how thick it is.
- Bamia is traditionally served with white rice or vermicelli rice, and in Iraq, it’s sometimes served as Tashreeb over torn traditional flatbread soaked in the broth.
- Bamia stew freezes well, making it a great meal to prepare in advance and reheat later.