Bambia (also known as Okra Stew) is a classic Middle Eastern dish traditionally made with sliced okra and lamb in a tomato-based broth. It’s a hearty, comforting stew that uses fresh vegetables to enrich the dish with various beneficial vitamins and minerals.
The star ingredient, okra, adds delicious flavor and a satisfying texture to the dish. However, proper preparation is key to achieving the right consistency. One way to minimize okra’s sliminess is to sauté the chopped pieces over high heat with a splash of apple cider vinegar. Another method is to quick-pickle the okra in a vinegar brine for 30 minutes. Both heat and vinegar help counteract its slimy texture.
Let’s not forget this Okra Stew’s gracious health benefits. Tomatoes are rich in polyphenols, which help support lipid metabolism. [1] Studies have also shown that tomato consumption is directly correlated with respiratory health and may help reduce respiratory infections. [2]
Recipe adapted from Every Little Crumb.
TIP:
- Pre-pickled okra also works in this recipe as the vinegar helps reduce the amount of slime secreted.
- When caramelizing the onions, be sure to stir often so they don’t stick to the bottom of the pan.
- You can use a splash of lemon juice instead of apple cider vinegar to help de-slime okra.
Dietary Restriction: Autoimmune Protocol (AIP) omissions and substitutions are listed in the recipe ingredients.
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References
- Michaličková, D., Belović, M., Ilić, N., Kotur-Stevuljević, J., Slanař, O., & Šobajić, S. (2019). Comparison of Polyphenol-Enriched Tomato Juice and Standard Tomato Juice for Cardiovascular Benefits in Subjects with Stage 1 Hypertension: a Randomized Controlled Study. Plant Foods for Human Nutrition, 74(1), 122–127. https://doi.org/10.1007/s11130-019-0714-5
- Fawzi, W., Herrera, M. G., & Nestel, P. (2000). Tomato Intake in Relation to Mortality and Morbidity among Sudanese Children. The Journal of Nutrition, 130(10), 2537–2542. https://doi.org/10.1093/jn/130.10.2537
Beef Okra Stew
- Recipe by: Griffin McMath, ND
- Serves: 4
- Meal: Dinner
- Serves: 4
- Prep Time: 5 minutes
- Cook Time: 1 hour 20 minutes
- Total Time: 1 hour 25 minutes
Ingredients
1 large red onion, finely chopped
4 tbsp olive oil, divided
lb chuck or stew beef, chopped into 1-inch cubes
3 thumbs ginger
4 garlic cloves
1 tbsp paprika (AIP - omit or sub)
tsp nutmeg (AIP - omit or sub)
1 tsp black pepper (AIP - omit or sub)
1 large red bell pepper, finely chopped (AIP - omit)
28 oz frozen baby okra, de-slimed
4 oz tomato paste (AIP - omit)
3 medium tomatoes, chopped (AIP - substitute with squash of choice)
4 cups water
Directions
Heat red onion in a large pot or high-sided pan over low-medium heat, stirring frequently until caramelized—about 30-45 minutes.
In another pan, add 1 tablespoon olive oil and beef. Let cook for 4-5 minutes without touching. Flip over and cook for an additional 4-5 minutes. Set aside.
In a food processor, pulse ginger, garlic, and 1 tablespoon olive oil into a rough paste.
In the same pot as the onions, add 2 tablespoons olive oil along with garlic-ginger paste, paprika, nutmeg, black pepper, red bell pepper, and okra. Cook until sauce has reached desired texture and taste, about 10 minutes.
Add tomato paste, fresh-cut tomatoes, beef, and water to the pot. Mix to incorporate everything together.
Adjust heat to low and simmer, covered, for 15 minutes until stew thickens. Serve warm.
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