Vegan Iraqi Bamia Recipe

This game-changing vegan bamia recipe is simple to prepare, flavorful, healthy, and can be done in under 30 minutes! The ultimate Iraqi comfort food.

Bamia is a popular dish in the Middle East, each region has its unique recipe. This recipe is inspired by the famous Iraqi Bamia, but it is veganized! I know this might come as a shock to many Iraqis, who are known for their love of meat dishes, but trust me, this recipe tastes just like the same original recipe, minus the meat 😎

What is Bamia:

Bamia is the Arabic name for “Okra“, also known as “Bamya” or “Bamieh”. It is a stew-like dish that combines okra, “the star of the dish,” with chunks of meat cooked in a savory, rich tomato sauce.

Okra is widely used in many cuisines around the world. It adds a unique texture and flavor to dishes. Okra’s unique texture changes from dish to dish, depending on the preparation method. The okra is mouth-wateringly tender in this stew, but when it is cooked using different methods, it can be quite crunchy.

Aside from its taste and texture, okra also has numerous health benefits. You can read all about them here.

Bamia recipe ingredients:

• Okra: This recipe was made using frozen okra, widely available in most supermarkets. It is easier to cook and does not need to be thawed! Choose the baby okra to make bamia, it’s labeled as “Okra Zero“.

• Garlic: If okra is the star ingredient in making bamia, then garlic will be the co-star! This recipe is extra garlicky! You can use whole garlic cloves or chopped garlic; just make sure you use garlic!

• Passata: can be replaced with fresh tomatoes.

• Tamarind paste is the “secret” ingredient that balances flavors. Tamarind adds sourness, which is unique in this bamma recipe. Only a few amounts are used, and it also deepens/darkens the stew color. Using it is highly recommended, but you can substitute it with pomegranate molasses if tamarind is not your thing. However, if you are a fan of tamarind, check out this tamarind sauce, a recipe inspired by Indian cuisine.

• Chili is optional but highly recommended! It gives the stew a spicy kick. You can use fresh or frozen chilies or any chili powder you prefer.

• Bouillon powder or vegan stock.
• Tomato paste
• Water
• Salt & pepper to taste
• Olive oil.

How to make Iraqi Bamia:

• To begin, gather all the necessary ingredients.
• Start by heating olive oil in a pan, add chopped garlic, and saute for 2 minutes till fragrant.
• Next, add the tomato paste and saute it with the garlic for 3-4 minutes.
• Now it is time to add the frozen okra and chili. Stir everything together for 2 minutes, ensuring the okra is well coated with the garlic and tomato paste.
• Add the passata and mix everything. Dissolve the bullion powder in hot water, add it to the pan, and let it boil.
• Take two tablespoons of the tomato sauce (above-prepared bamia sauce) in a small bowl, add tamarind, and mix well to dissolve the tamarind paste with the tomato sauce. Then add the tamarind/tomato sauce to the mixture and stir everything.
• Reduce the heat to low, cover the pot, and let the bamia simmer for approximately 10-20 minutes or until the okra becomes tender and fully cooked.

Recipe tips & tricks:

• When cooked, okra releases a slightly slimy texture, which is completely normal. However, to cut down on the sliminess, keep the okra pieces intact and avoid cutting them into smaller pieces. Also, try not to over-stir the okra while sauteeing so it won’t become mush.
• If using tamarind paste, dissolve it in a couple of tablespoons of tomato sauce before adding it to the stew.

How to serve Bamia?

Iraqi bamia is usually served with plain white rice or vermicelli rice.

Bamia can also be served with bread, either Arabic bread or pita bread. You can also serve it with salads, such as Arabic salad or Fattoush.

How to store leftover bamia?

Bamia is one of those meals that tastes even better the next day, the more you reheat the bamia the more the flavors intensify! So it is a great option for meal planning and meal-prep; you can prepare a big batch and store it in the refrigerator.

To store leftovers, first and foremost, allow the bamia to cool completely before storing it. Once it is cooled to room temperature, transfer your leftover bamia into an airtight container. Store it in the refrigerator for 4-5 days.

Recommended Recipes:

Check out this jackfruit pot pie, a plant-based recipe for a classic comfort food. For more Vegan recipes inspired by Middle Eastern cuisine, make sure to check the below recipes at VBA:

• A refreshing, easy-to-prep beetroot salad.
• Authentic vegan Iraqi Eggplant salad
• Middle Eastern- Italian fusion recipe with this delicious Freekeh Risotto
• A Middle Eastern-inspired nachos recipe with this Eggplant fatteh

If you make this recipe, I’d love a comment and a rating. Please make sure to tag me in re-creation on Instagram @veganbilaraby. I love to see your take on my vegan recipes 💚