Bamia Recipe Vegan: Easy and Delicious Middle Eastern Stew

If you’ve been craving a hearty, flavorful Middle Eastern stew but want to keep it completely plant-based, this vegan bamia recipe is exactly what you need. Bamia, traditionally made with tender okra simmered in a rich tomato sauce, is a staple dish enjoyed across the Levant and Mediterranean regions.

The beauty of this vegan version is that it captures all the authentic flavors without any animal products, making it a perfect choice for vegans and those looking to eat more plant-forward meals.

This dish is not only comforting but also packed with nutrients and vibrant spices that will warm your soul. Whether you’re serving it for a family dinner or preparing a dish to impress guests, this vegan bamia recipe is easy to make, healthy, and absolutely delicious.

Get ready to savor tender okra, tangy tomatoes, and aromatic herbs that come together in a luscious stew that pairs wonderfully with rice or flatbread.

Why You’ll Love This Recipe

Vegan bamia is a fantastic way to enjoy a traditional Middle Eastern favorite with a wholesome twist. Here’s why this recipe stands out:

• Rich, layered flavors: The combination of fresh okra, garlic, onions, and ripe tomatoes creates a deeply satisfying stew.
• Simple ingredients: Most items are pantry staples, making it a convenient dish to whip up any day of the week.
• Nutritious and filling: Okra is an excellent source of fiber and vitamins, while the tomatoes add antioxidants.
• Perfect for meal prep: This stew tastes even better the next day, making it ideal for leftovers or batch cooking.
• Adaptable: Easily customize the spice level or add your favorite vegetables for a personal touch.

Ingredients

• 500g fresh okra, trimmed
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 4 garlic cloves, minced
• 400g canned diced tomatoes (or fresh ripe tomatoes, chopped)
• 2 tablespoons tomato paste
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground cinnamon
• 1-2 fresh chili peppers, sliced (optional, for heat)
• 2 cups vegetable broth
• Salt and freshly ground black pepper, to taste
• Fresh lemon juice, from 1 lemon
• Fresh parsley or cilantro, chopped for garnish

Equipment

• Large deep skillet or Dutch oven
• Sharp knife and cutting board
• Wooden spoon or spatula
• Measuring spoons and cups
• Can opener (if using canned tomatoes)
• Citrus juicer (optional)

Instructions

1. Prepare the okra: Rinse the fresh okra thoroughly and trim the stems without cutting into the pods to avoid sliminess. Set aside.
2. Sauté onions and garlic: Heat the olive oil in your skillet or Dutch oven over medium heat. Add the chopped onions and sauté for about 5 minutes until translucent. Stir in the minced garlic and cook for another minute until fragrant.
3. Add spices: Sprinkle in the ground coriander, cumin, smoked paprika, and cinnamon. Stir well to coat the onions and garlic, cooking for 1-2 minutes to release the spices’ aroma.
4. Incorporate tomatoes: Add the diced tomatoes and tomato paste to the pan. Stir everything together and let it simmer for 5 minutes, allowing the sauce to thicken slightly.
5. Add okra and broth: Gently fold in the okra and pour in the vegetable broth. Bring the mixture to a gentle boil, then reduce heat to low and cover with a lid.
6. Simmer the stew: Let the bamia cook for 20-25 minutes or until the okra is tender but not mushy. Stir occasionally to prevent sticking, and add more broth if needed.
7. Season and finish: Season with salt, pepper, and fresh lemon juice to brighten the flavors. If you want more heat, stir in the sliced chili peppers now or serve them on the side.
8. Garnish and serve: Sprinkle with chopped fresh parsley or cilantro before serving. Enjoy your vegan bamia hot!

Tips & Variations

“To avoid slimy okra, trim the stems carefully and avoid over-stirring during cooking.”

• Freeze leftovers: This stew freezes well for up to 3 months. Just reheat gently on the stove.
• Add legumes: For extra protein, toss in some cooked chickpeas or lentils during the simmering step.
• Try different herbs: Dill or mint can add a fresh twist if you want to experiment.
• Use dried okra: If fresh is unavailable, dried okra can be soaked and used, but adjust cooking time accordingly.
• Serve with grains: Bamia pairs beautifully with fluffy rice, couscous, or quinoa.

Nutrition Facts

Serving Suggestions

This vegan bamia is incredibly versatile when it comes to serving. For a classic Middle Eastern experience, serve it alongside fragrant basmati rice or warm pita bread to soak up the luscious sauce.

You can also pair it with a simple salad of cucumber, tomato, and mint dressed with lemon juice for a refreshing balance. For a heartier meal, add a side of roasted vegetables or a lentil dish like the Half Runner Beans Recipe.

If you’re looking for something sweet to finish your meal, try the delightful Grandma’S Old Fashioned Bread Pudding With Vanilla Sauce Recipe or for a lighter dessert, the Go Macro Bar Recipe is a great vegan option.

Conclusion

This vegan bamia recipe is a wonderful addition to your plant-based cooking repertoire. It’s simple to prepare but delivers complex, satisfying flavors that make it a true comfort food.

The balance of tender okra, aromatic spices, and tangy tomato sauce creates a dish that feels both exotic and familiar.

Whether you’re new to Middle Eastern cuisine or a seasoned fan, this dish is sure to please your palate and nourish your body. Plus, it’s perfect for batch cooking and leftovers, making your weeknight dinners easier and more delicious.

Give this recipe a try and enjoy a warm, healthy meal that’s bursting with flavor!

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