Egyptian Bamya Stew (The Okra Recipe That Changed My Mind)
A fresh, tomato-based Egyptian okra stew featuring scallions, garlic, cumin, thyme, and cherry tomatoes. This easy, plant-based recipe is rich in fiber, antioxidants, and vitamins, making it a delicious way to enjoy one of summer’s most nutritious vegetables.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Dinner, Lunch, Main
- Method: Sautéing
- Cuisine: Mediterranean
- Diet: Dairy-Free, Gluten-Free
Ingredients
Scale
- 2 tablespoons extra-virgin olive oil
- 4 scallions, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 pound fresh okra, trimmed
- 2 teaspoons fresh thyme leaves
- 1 pint (about 2 cups) cherry tomatoes
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Optional: pinch of smoked paprika or crushed red pepper flakes
- Fresh parsley or cilantro, for garnish
Instructions
- Heat the olive oil in a large skillet or sauté pan over medium-high heat.
- Add the scallions and sauté for 2–3 minutes until softened.
- Stir in the garlic and cumin and cook for about 30 seconds, until fragrant.
- Add the okra and thyme and cook for 4–5 minutes, stirring occasionally.
- While the okra cooks, puree the cherry tomatoes in a blender or food processor until smooth.
- Pour the tomato puree into the skillet and stir to combine.
- Cover and simmer for about 20 minutes, or until the okra is tender and the sauce has thickened.
- Season with salt, black pepper, and any additional spices to taste.
- Garnish with fresh herbs and serve warm over brown rice, quinoa, millet, or with whole-grain flatbread.