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Bamieh
Okra stewed in olive oil
Bamieh bi zeit: whole baby okra stewed with tomato, coriander and garlic
Late summer in the Damascus and Beirut markets means piles of tiny okra pods, and bamieh, okra stewed in tomato with coriander and garlic, follows on many family tables. This meat-free version is the one Lebanese Christians cook during Lent and serve with vermicelli rice or flatbread. Small, whole pods are the secret: kept intact and seared first, they stay tender without turning slimy, and a squeeze of lemon at the end sharpens the sauce. Chef's tip: trim only the very top of each cap without cutting into the pod; a pierced pod lets the sticky juice escape into the sauce.
- Total time
- 40 min
- Difficulty
- easy
- Serves
- 4
Ingredients
- 1 ⅛ lb small okrawashed, dried well, caps trimmed
- ¼ cup olive oil
- 1 onionchopped
- 6 garlic clovescrushed
- 1 oz fresh corianderchopped
- 14 oz chopped tomatoestinned or fresh
- 1 tbsp tomato paste
- 1 tsp ground coriander
- ½ tsp seven-spice or allspice
- 1 tsp salt
- 1 cup water
- 2 tbsp lemon juice
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Method
0/6 doneStep 1: Heat half the 2 tbsp olive oil in a wide pan over a medium-high heat. Add 1 ⅛ lb small okra in one layer and fry for 4–5 minutes, shaking the pan, until bright green and lightly browned in spots. Lift out.
5 minStep 3: Stir in 6 garlic cloves and most of 1 oz fresh coriander and cook for 1 minute, until the kitchen smells of garlic and herbs; don't let it brown.
1 minStep 4: Add 1 tbsp tomato paste, 14 oz chopped tomatoes, 1 tsp ground coriander, ½ tsp seven-spice or allspice, 1 tsp salt and 1 cup water. Simmer for 5 minutes until slightly thickened.
5 minStep 5: Return the okra, cover and simmer over a low heat for 12–15 minutes, shaking rather than stirring, until a pod yields easily to a knife. Stirring with a spoon is the common mistake: it breaks the pods and makes the sauce stringy.
14 minStep 6: Stir in 2 tbsp lemon juice, check the salt and scatter over the remaining coriander. Serve warm with rice or bread.
Nutrition per serving
- Calories
- 190 kcal
- Protein
- 4 g
- Carbs
- 17 g
- Fat
- 13 g
- Fibre
- 6 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does bamieh take?
- About 40 minutes in total: 15 minutes to prepare and 25 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of onion?
- 2 shallots per onion.
- What can I use instead of garlic cloves?
- ½ tsp garlic paste or ⅛ tsp garlic powder per clove.
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