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Okra Stew

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This Okra Stew is a hearty Lebanese style recipe with robust flavors of stewed tomatoes, cilantro, garlic and sauteed onions - the whole family will enjoy!

  • Author: Yumna Jawad
  • Posted:

Okra Stew

If your New Year’s resolution included something along the lines of eating more vegetables or new vegetables, have you tried Okra? Okra is a flowering plant that is completely edible and very popular in the Southern States. In my Arabic culture, we also grew up eating Okra in recipes like this Lebanese style Okra Stew (which we call bamia/bamya in Arabic).

In fact, it’s one of dozens of stews we eat, all made up of different vegetables, and mostly all containing a garlic/cilantro/tomato base. What I love about the stews we eat is that they are super easy to make in one pot, have a ton of nutrition from the garlic, olive oil, tomatoes and the vegetables used, and they are very comforting in the winter over a warm bowl of rice pilaf.

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This Mediterranean Okra Beef Tomato Stew is a hearty Arabic recipe with robust flavors of cilantro, garlic and sauteed onions - the whole family will enjoy!

The recipe below has the easy steps to follow to make this Okra  Stew. And if you’d like to make it vegan/vegetarian, just don’t add the beef and the recipe will still be fabulous! You can also substitute it for chicken if you’d like. I make this vegan all the time and love the results.

I didn’t include the rice pilaf in the recipe below or in the nutrition facts because I know some people may want to eat it alone or with brown rice or quinoa. However, to make the traditional white rice pilaf, I fry 1/4 cup of vermicelli with olive oil, then I stir in the rice (2 cups usually) and cook the rice as I usually would, adding an extra 1/4 cup of water for the vermicelli.

If you’ve tried this healthy-ish feel good Okra Stew recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

For other similar dishes:

4.42 from 12 votes
This Okra Stew is a hearty Arabic recipe with robust flavors of cilantro, garlic and sauteed onions - the whole family will enjoy!
Okra Stew
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

This Okra Stew is a hearty Lebanese style recipe with robust flavors of stewed tomatoes, cilantro, garlic and sauteed onions - the whole family will enjoy!

Course: Main Course
Cuisine: Mediterranean
Keyword: Beef Stew, Okra Stew
Servings: 6 servings
Calories: 311 kcal
Author: Yumna Jawad
Ingredients
  • 2 14 oz packages frozen baby okra
  • 3 tbsp olive oil
  • 3 garlic cloves minced
  • 1/4 cup fresh cilantro chopped
  • 1 small onion finely chopped
  • 4 oz tomato paste
  • 4 cups boil water
  • 2 vine-riped tomatoes chopped
  • 16 oz beef tips boiled or seared (I like to pan-fry mine with olive oil, salt and pepper)
Instructions
  1. In a heavy bottomed saute pan over medium-high heat, heat the the olive oil, then add the garlic, cilantro and onions and cook for about 1 minute until fragrant.
  2. Add the frozen okra to the garlic cilantro mixture and stir well, coating the okra with the mixture and breaking up the frozen okra. Pan-fry the okra for about 10 minutes, stirring occasionally until the okra is fully cooked.
  3. Add the tomato paste, fresh cut tomatoes and 4 cups of boiling water to the pan. Then add the beef tips, and mix around to incorporate everything together. Lower heat to low and simmer for 15 minutes until sauce thickens.
  4. Serve over traditional Arabic rice pilaf and sprinkle fresh cilantro for garnish.
Nutrition Facts
Okra Stew
Amount Per Serving (1 g)
Calories 311 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 6g 30%
Cholesterol 53mg 18%
Sodium 208mg 9%
Potassium 751mg 21%
Total Carbohydrates 13g 4%
Dietary Fiber 3g 12%
Sugars 5g
Protein 15g 30%
Vitamin A 24.3%
Vitamin C 35.3%
Calcium 9.3%
Iron 14.9%
* Percent Daily Values are based on a 2000 calorie diet.

Comments

  • Reply
    Jihan Khalaf
    April 15, 2019 at 4:51 pm

    When do you add the lemon and how much lemon? Thank you

    • Reply
      Yumna Jawad
      April 15, 2019 at 8:01 pm

      You can just add lemon at the end when you’re serving it 🙂

  • Reply
    Jasmin
    February 17, 2019 at 11:20 pm

    Hi love,
    Are we able to use fresh Okra?

  • Reply
    Samantha
    January 23, 2019 at 3:13 pm

    My friend is Armenian and he made me a recipe very similar which I was looking for but his had lemon in it. I will try making this and just add a little lemon. Thanks for the recipe

    • Reply
      Yumna Jawad
      January 23, 2019 at 10:28 pm

      So awesome! I hope you enjoy it! And I often add lemon to it as well actually, so I think that’s an excellent addition!

  • Reply
    Fatima Cabrera
    September 11, 2018 at 7:07 am

    Hello!,
    I love your recipes, please continue sharing you are a life saver.
    I have a quick question, on the step 3, adding the beef tips, are these already fried or raw?…
    Thank you.

    • Reply
      Yumna Jawad
      September 11, 2018 at 8:57 pm

      Hi Fatima – You’re so sweet and thank you for your review!! To answer your question on Step 3 the beef can be boiled or seared before you put it into the stew. Enjoy!!

  • Reply
    Laura
    September 5, 2018 at 7:09 am

    I was gifted a lot of tomatoes and okra, so I was excited to come across your recipe. I tripled the recipe. It was nice to hear my family of 7 expressing they enjoyed it. Thank you

    • Reply
      Yumna Jawad
      September 5, 2018 at 12:39 pm

      Hi Laura – That makes me so happy to hear! I bet it tasted amazing with all those fresh tomatoes and okra!!

  • Reply
    Zee
    February 11, 2018 at 5:25 pm

    Mmm so delicious! I actually used the whole can of tomato paste just to thicken it up a bit more. Loved it!

    • Reply
      Yumna Jawad
      February 11, 2018 at 7:01 pm

      Yay! So glad you like it! And good idea about the tomato paste 🙂

  • Reply
    Josie R.
    November 17, 2017 at 1:42 pm

    I want to thank you for this recipe. Although I haven’t made it yet (I will tonight), I have to tell you that while reading over your recipe my stomach began to growl LOL. I am Filipino and okra is used in a lot of our vegetable recipes and am always open on how other cultures prepare certain ingredients.

    • Reply
      Yumna Jawad
      November 17, 2017 at 8:14 pm

      Hi Josie – That’s really cool that you use okra in lots of your dishes! I hope you love this one. It’s one of my favorite dishes 🙂

  • Reply
    Gloria I.
    February 9, 2017 at 3:03 pm

    My husband is Lebanese he loved this recipe. I will definitely make this again. Thank you!!!

    • Reply
      Yumna
      February 12, 2017 at 11:07 pm

      Hi Gloria! That’s so great to hear! I’m going to be listing more Lebanese stews and Lebanese recipes on my site so hope you try more! 🙂

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