Egyptian Recipe for Stew
and How to Cook Okra

An Egyptian recipe for stew is called Bamya which is usually a meat and okra stew. 

And tomatoes are often used with okra as they seem to compliment each other.  You can also make a tasty vegetarian okra stew without any meat.

Okra is an edible pod that is green in color and is known for its gummy like fluid.  Okra has a tendency to become overly slimy, but sometimes this is a plus especially when making a stew.

Okra is considered a vegetable and has elongated green pods that have ridged fuzzy skin. 

These pods grow 2 to 7 inches in length, and it's best to use the pods that are 3 to 4 inches for a more tender okra.

Okra has a subtle mild taste and some people say that its flavor resembles eggplant.  Okra is a great source of vitamin C, vitamin K, Folate, and Magnesium.

You can find okra fresh during certain months, but it may be easier (depending on where you live) to use frozen okra to make your okra stew.

Okra Tips

Make sure to pick okra that is dry and firm to the touch.  Look for a medium to dark green color and there should be no blemishes on its skin.

Okra can be boiled, baked, steamed, fried, sauteed, and stewed.

Okra can also be used as a mild flavoring agent for your dishes.  Okra makes a great thickener for stews and gumbos.

Some people like to eat the flowers from the okra plant as well.  I've seen them cooked by sauteeing the flowers with a little oil.

Egyptian Recipe for Stew
- Meat Okra Stew


  • 1.1 lb. of Bone-in 100% Grass Fed Stew Type of Meat Pieces
  • 1.1 lb. Fresh or Frozen Organic Okra
  • 3 Tbsp. of Organic Ghee
  • 1 Tbsp. Organic Tomato Paste
  • 1 cup Organic Tomato Juice
  • Juice of 1 Freshly Squeezed Organic Lemon
  • 5 Organic Garlic Cloves
  • Sea Salt (to taste)
  • 1 Organic Bay Leaf
  • 6 cups of Filtered Water


  1. Brown the meat in ghee.  Then add water and bay leaf.  Cook on low heat for 1 hour with a lid.  Then remove about half of the broth and set aside in a heat-proof bowl.
  2. Then add the okra and garlic to the cooking pot and cook on medium heat for 10 minutes with a lid.
  3. In a bowl mix the tomato paste, tomato juice, 2 cups of set aside broth, and lemon juice.  Then add into the cooking pot with the meat and okra - season to taste. 
  4. Cook on medium heat for 15 minutes with the lid ajar.  Serve this Egyptian recipe for stew with a side of white rice or pita bread.

I do like the type of meat used in this recipe because it includes bones that will help to make a wonderful broth.

Bones add a depth of richness to an Egyptian recipe for stew and also some health benefits.

You can use lamb or beef to make your Bamya stew, but make sure it's 100% grass-fed meat.

Egyptian Recipe for Stew
- Vegetarian Okra Stew


  • 1 lb. Organic Frozen or Fresh Okra
  • 3 Tbsp. of Healthy Oil or Ghee
  • 1 Organic Yellow Diced Onion
  • 4 to 5 Organic Minced Garlic Cloves
  • 3 Organic Diced Ripe Tomatoes
  • About 1 cup of Organic Tomato Sauce
  • 1 1/2 cups of Filtered Water
  • Sea Salt & Black Pepper (to taste)


  1. Saute diced onions in oil or ghee for a couple of minutes - then add in the minced garlic.  Cook until garlic starts to brown.
  2. Then add the okra and stir to soften the okra for a few minutes.  Stir in the seasoning.
  3. Next stir in the fresh diced tomatoes.  Then add in the tomato sauce and water.  Simmer for a few more minutes and serve hot.

Be sure to choose a healthy oil like expeller-pressed coconut oil or use ghee to add a rich flavor to this Egyptian vegetarian recipe for stew.

I would personally stay away from vegetable oils that are high in omega 6 fatty acids!

Making an Egyptian okra stew could be a great way to introduce this vegetable into your diet.

Go to Ful Medames

Return to Egyptian Foods