Bamia (spicy Okra Stew)

Bamia is a traditional Eritrean dish that features tender okra cooked in a spicy tomato-based stew. This flavorful stew is perfect for serving over a bed of rice or with a side of injera, a sourdough flatbread.

Bamia (spicy Okra Stew)

Ingredients

  • 1 pound fresh okra, trimmed and sliced
  • 2 tablespoons olive oil
  • 1 onion, finely chopped
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1 can (14 oz) diced tomatoes
  • 1 cup vegetable broth
  • Salt and pepper to taste

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
  2. Add the minced garlic, ground cumin, paprika, and cayenne pepper. Cook for 1-2 minutes until fragrant.
  3. Add the sliced okra to the pot and cook for 5 minutes, stirring occasionally.
  4. Pour in the diced tomatoes and vegetable broth. Season with salt and pepper to taste. Bring the stew to a simmer, then reduce the heat to low and cover the pot. Let it cook for 25-30 minutes, or until the okra is tender.
  5. Adjust the seasoning if needed, then serve the spicy okra stew hot over rice or with injera.

Cooking & Preparation

Preparation time:
15 minutes
Cooking time:
40 minutes
Total time:
55 minutes
Cooking method
Stovetop

Nutritional facts per 1 serving

Calories
180
Carbohydrates
25g
Protein
5g
Fat
7g

Supplies

Large pot Wooden spoon Cutting board Knife

Tools

Pot lid

Serving suggestions

Serve the Bamia with a side of fluffy rice or injera bread for an authentic Eritrean meal.

Tips & tricks

For a milder version, reduce the amount of cayenne pepper or omit it entirely.

Cost

$10