Stewed okra in tomato sauce (bamya)

All hail stewed okra in tomato sauce

It’s another slimy variety of vegetable, like molokhia, which means it is good for stewing. It’s one of those meals that I found myself defending a lot while in elementary school. My mom would always make this for us, and of course, I would have leftovers for lunch along with my warm yogurt, mashed-up peach and browned banana. 

I can still remember the smell of garlic mixing with the warm and bruised fruits

mmmmmmmmmm.

What was even better was after I opened up the container and began to eat my lunch, noses would perk up and people would see me eating this slimy looking vegetable. “What is that?” they cried out. “Okra” I explained. “Oh and WHAT is okra?” 

And so the lessons in vegetables outside of tomatoes and carrots began for my friends who were 90% of British-Irish origin. It’s ok though, we traded lessons. They taught me about the world of Mr.Noodle eaten dry. Amazing. 

Slimy okra: A constant throughout Egypt’s history (minus the tomato sauce)

Much further south to where I grew up, i.e. the southern states of the US, okra is cooked readily in gumbo stews, or deep fried. So it’s not completely unknown in North America.

But for Egyptians all over the world, it’s a comfort food and a staple in most Egyptian households. And it’s one of those vegetables that originates from Egypt. 

Wild bamya used to grow along the Nile shores back in the days, as far back as the time of the Pharaohs, (12th BC). Egyptians are thought to be the first people to cultivate it, starting around the 12th century BC. 

Apparently, based on deciphering hieroglyphics from tombs, pyramids and other buildings, people have been able to put together some of the meals from that time, such as bamya. But, of course, over time, things have changed, and though we still eat the same vegetable, it’s generally eaten in a tomato-based broth. 

Tomatoes have no claim to Egypt since they were introduced to the area back in the 1800s, so the dish that most Egyptians are familiar with today is not similar to that of the ancient people. But that’s ok. We learn, and update, and move on.

The underrated super food

As a vegetable, it is rich in folic acid, vitamin B6 and fibre. And because it’s slimy, nutritionists believe that it is actually a better source of fibre for you than bran/wheat etc. since it doesn’t irritate your intestines thanks to its texture. There’s your #FunFact of the day!

When preparing this meal, make sure you keep away from fake rice, meaning the pre-boiled variety, and ideally stick to the short-grain super starchy Egyptian (or Italian) rice. This dish also depends on its stock for flavouring. But I normally make it using just tomato paste (or tomato purée) and water, so completely void of meat stock, rendering it a naturally tasty vegan meal (without realising it’s vegan).

Stewed okra in tomato sauce

Okra stewed in a flavourful tomato sauce

Servings 4 people

Prep Time 10 minutes mins

Cook Time 45 minutes mins

Chicken broth 1 hour hr 30 minutes mins

Total Time 2 hours hrs 15 minutes mins

Ingredients

Bamya

• 1 bag frozen short okra (about 375 grams)
• 300 ml (1 can) tomato paste
• 6 cloves garlic peeled
• 3-4 grains allspice (ground)
• butter or oil
• 500 ml (2 cups) chicken broth (or water)
• 170 g (1 cup) navy beans cooked (vegan option)

Chicken broth

• 2 thighs chicken
• OR 1 whole chicken
• water
• 1 onion
• 1 cinnamon stick
• Handful whole black pepper
• Handful salt
• 1 bay leaf (optional)
• 1 star anise (optional)

Rice

• 440 g (2 cups) rice (must be short grain, either Egyptian or Italian arborio)
• 500 ml (2 cups) water
• 14 g (1 tbsp) butter
• 17 g (1 tbsp) salt

Instructions

Bamya

• Chop onion.
• In a medium-sized pot, add some butter or oil.
•  Add onion to pot and cook until soft. 
• Add two cups of water (or stock)
•  Add all of the tomato paste and stir until mixed. 
• Add all the garlic cloves (whole, do not cut)
•  Adjust sauce with salt and keep on low heat. 
• Add cinnamon and allspice.
• When the sauce is tasting good to you, add the okra. 
• Continue cooking with lid if possible, on low heat, stirring occasionally.
• If using beans, add it last, after the okra have softened from cooking.
• If serving chicken with the okra, you don't need to cook it in the sauce. You can fry it in a little butter and serve it on the side.  

Chicken stock

• Add all the ingredients into a large pot.
• Add enough water to cover the chicken or things and bring to a boil.
• Once the stock is boiling, set the heat to low and leave for at least one hour. The longer it is left cook, the more flavourful the stock becomes.

Rice

• Measure out the rice and rinse the excess starch under warm water (water passing through rice should be clear).
• Add the water, butter and salt and set to high heat. 
• Once the water is boiling, add the rice and stir. 
• Cover the pot with a lid and set the heat to minimum. Check on it at least once to stir. It should finish cooking within 15 minutes. 

Notes

To make Egypt’s staple of rice, you can refer to this previous entry. 

If you don’t have tomato paste, you can used tomato purée (tomato coulis) which gives the sauce a richer tomato base. It just means you adjust with a less water or stock. For example, you use 1 cup of tomato purée, so use 1 cup (rather than 2) of water or stock.