This game-changing vegan bamia recipe is simple to prepare, flavorful, healthy, and can be done in under 30 minutes!
Bamia is a popular dish in the Middle East, each region has its unique recipe. However, this recipe is inspired by the famous Iraqi Bamia, but 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 in different methods, it can be quite crunchy.
Aside from its taste and texture, okra also brings numerous health benefits to the table, you can read all about its health benefits here.
Bamia recipe ingredients:
- Okra: this recipe was made using frozen okra, which is widely available in most supermarkets. 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 do use garlic!
- Passata: can be replaced with fresh tomatoes.
- Tamarind paste: this is the “secret” ingredient that gives the balance in flavors. Tamarind adds this sourness, which is unique in this bamia 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 this tamarind sauce, a recipe inspired by Indian cuisine.
- Chili: optional but highly recommended! it gives the stew a spicy kick. Fresh or frozen chilies can be used or use 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 2 Tbsp of the tomato sauce (above prepared bamia sauce) in a small bowl, add tamarind, and mix it well, to dissolve the tamarind paste with the tomato sauce. Then add the tamarind/tomato sauce back to the mixture, and stir everything to combine.
- 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:
- Okra when cooked, it releases a slightly slimy texture, and this is completely normal. However, to cut down on the sliminess, keep the okra pieces intact and avoid cutting the okra into smaller pieces. Also, try not to over-stir the okra while sauteeing, so it won’t turn into a mush.
- If using tamarind paste, make sure to dissolve it first with a couple of tablespoons from the tomato sauce before adding it to the stew.
How to serve Bamia?
Iraqi bamia is usually served with rice, either white plain rice or vermicelli rice.
Bamia can be served with bread as well, either Arabic bread or pita bread. You can serve it with salads too 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.
Related recipes:
If you are looking 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 to rate this recipe. Please make sure to tag me in re-creation on Instagram @veganbilaraby. I love to see your take on my vegan recipes 💚
Iraqi Bamia Recipe
Ingredients
- 200 g frozen baby okra
- 5 garlic cloves large
- 2 tbsp tomato paste
- 1 cup passata
- 1 tsp tamarind heaped
- 1 chili small
- 2 tbsp olive oil
- 1 tsp bouillon powder
- ½ cup hot water
Instructions
- 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 that 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 reach to a boil.
- Take 2 Tbsp of the tomato sauce (above prepared bamia sauce) in a small bowl, add tamarind, and mix it well, to dissolve the tamarind paste with the tomato sauce. Then add the tamarind/tomato sauce back to the bamia mixture, and stir everything to combine.
- 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.
- Serve with rice or bread & enjoy!
Leave a Reply