Lebanese Okra and Tomato Stew (Bamieh) with Brown Rice
This hearty and nutritious Lebanese Okra and Tomato Stew, known as Bamieh, is a classic Mediterranean dish that combines the rich flavors of okra, tomatoes, and aromatic spices, served over a bed of wholesome brown rice.
Equipment
- Medium saucepan with lid
- Large skillet
- Cutting board
- Chef's knife
- Wooden spoon
Ingredients
Main Ingredients
- 1 pound okra fresh or frozen
- 2 tablespoons olive oil
- 1 large onion chopped
- 4 cloves garlic minced
- 1 pound ripe tomatoes diced or one 14-ounce can of diced tomatoes
- 1 teaspoon ground coriander
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper optional
- Salt and black pepper to taste
- 1/2 cup water or vegetable broth
- 1 tablespoon lemon juice
- 1/2 cup fresh cilantro chopped
- 1 cup brown rice
Instructions
- Prepare the Okra: If using fresh okra, wash and trim the ends. If using frozen, thaw it at room temperature.
- Cook Brown Rice: In a medium saucepan, combine brown rice with 2 cups of water. Bring to a boil, reduce heat to low, cover, and simmer for 35-40 minutes, or until the rice is tender and water is absorbed.
- Sauté Aromatics: While the rice cooks, heat olive oil in a large skillet over medium heat. Add the chopped onions and sauté until they become translucent, about 5 minutes. Add the minced garlic and cook for another minute.
- Add Okra and Spices: Increase the heat to medium-high, add okra to the skillet, and cook for 5 minutes, stirring occasionally. Stir in ground coriander, cumin, cayenne pepper (if using), salt, and black pepper.
- Combine with Tomatoes: Add the diced tomatoes and water or vegetable broth to the skillet. Bring the mixture to a simmer.
- Cook the Stew: Reduce the heat to low, cover, and let the stew simmer for 20-25 minutes, or until the okra is tender.
- Finish with Lemon and Cilantro: Once the okra is cooked through, stir in the lemon juice and fresh cilantro. Adjust the seasoning if necessary.
- Serve: Fluff the brown rice with a fork and divide it among serving plates. Top with the Lebanese okra and tomato stew and serve warm.
Notes
For a heartier meal, you can add chunks of beef or lamb to the stew. Brown the meat with the onions before adding the okra.
This dish can be stored in an airtight container in the refrigerator for up to 3 days, making it perfect for meal prep.
For a gluten-free option, ensure your vegetable broth is certified gluten-free.
If you prefer a spicier stew, increase the amount of cayenne pepper or add a diced jalapeño when sautéing the onions.