Bamya (Mediterranean Okra Stew)

Total time: 35 minutes, Servings: 4

INGREDIENTS

• Extra virgin olive oil
• 2 small onion chopped (1 cup chopped onion)
• 8 garlic cloves minced
• 4 small green chiles such as jalapeno chopped
• 2 lb frozen or fresh cut okra sliced into rounds (or small whole okra,
• trimmed)
• Salt and pepper
• 2 teaspoon ground allspice
• 1 teaspoon coriander
• 1 teaspoon paprika
• 3 cup crushed tomatoes
• 1 cup water
• 2 tomato sliced into rounds
• Juice of ½ lime more to your liking

INSTRUCTIONS

1. Heat the olive oil in a large skillet (or pan with a lid) over medium-high until shimmering but not smoking. Lower the heat to medium and add the onions, garlic and chopped jalapeno peppers. Cook for 4 to 5 minutes stirring regularly (do not let the garlic burn, if needed adjust heat).
2. Add the okra and Saute for 5 to 7 minutes over medium-high heat. Season with kosher salt, black pepper, and spices. Toss to coat. Add the crushed tomatoes and water. Stir to combine. Add the tomato slices on top. Bring to a boil, then turn the heat to low and cover most of the way (leave a little opening at the top). Let the okra simmer on low heat for 20 to 25 minutes or until the okra has softened. Uncover and add juice of ½ lime (more to your liking).
3. Remove from heat and serve over rice or with warm pita bread. Enjoy!

BENEFITS

Okra, also known as “lady’s finger,” is a nutrient-dense vegetable rich in vitamins A, C, and K, as well as folate and fiber. Its high fiber content supports healthy digestion and helps regulate blood sugar levels, making it a great choice for those looking to manage their blood sugar. Okra is also packed with antioxidants, such as polyphenols, which help protect the body against inflammation and oxidative stress. Additionally, the mucilage found in okra can have a soothing effect on the digestive tract and is often used to thicken soups and stews.