Bamya - Turkish Okra Stew

Bamya, also known as Bamia or Bamyeh, is a classic Turkish stew dish made with okra, tomatoes, onions, garlic, and lemon juice.

This delicious and healthy stew traditionally contains lamb, beef, or chicken, and the secret to its rich flavor is the long, slow simmering process that gently brings the flavors together

Jump to:

• What is Bamya?
• Bamya in Turkish History
• Why is Okra Good For You?
• Why This Recipe Works?
• Buying Okra
• What Does Okra Taste Like?
• Ingredients and Substitutes
• How to Make Turkish Okra Stew - Bamya?
• Top Tips From the Chef
• What to Serve with Bamya?
• Recipe FAQs
• Related Recipes
• Bamya - Turkish Okra Stew

Bamya is also a popular dish in Middle Eastern and Mediterranean countries, with each culture adding its own unique variations to the recipe.

My favorite way to prepare this delicious stew is with chicken, just like my mom used to make for us when I was a child.

What is Bamya?

Bamya is a simple&healthy Turkish vegetable stew made with bamya, which means "okra" in Turkish.

This recipe is also widely popular in Middle Eastern and Mediterranean countries and is extremely easy to make.

Okra stew is typically made with onions, garlic, tomatoes or tomato paste, and meat.

Although I prefer using chicken for the Bamya dish, lamb is more commonly followed by beef.

Bamya in Turkish History

Bamya (or Bamia - Bamyeh), also known as Turkish Okra Stew, is a favorite dish in Turkish cuisine.

Its origins can be traced back to the Ottoman Empire, where it was a popular dish among the ruling elite.

Over time, the dish became more widespread and is now a staple in Turkish households and restaurants.

Okra, the main ingredient in Bamya, is thought to have originated in Ethiopia and was brought to Turkey by traders.

It was quickly adopted into Turkish cuisine and became a popular vegetable due to its versatility and nutritional benefits.

Why is Okra Good For You?

Okra (a.k.a ladies fingers, bamya, bamia, or bamiyeh) is the edible fruit pod of a plant related to the hibiscus and is used in many dishes for its thickening properties.

It is a nutritious vegetable packed with vitamins, particularly rich in vitamins A and C (which are great for immune health) as well as vitamins K, B, calcium, folic acid, and potassium.

Also, okra is packed with dietary fiber and is said to help improve heart health by reducing harmful cholesterol levels. 

Therefore, consuming more okra is a cheap and easy way to keep cholesterol in check and prevent heart diseases.

It is also low in calories, 100 grams of okra contain only 30 calories.

For more inspiration, be sure to check out my Crispy Breaded Air Fryer Okra Recipe. It's a delicious way to enjoy this underrated vegetable with a delicious crunch.

Why This Recipe Works?

• Like Mediterranean Green Beans (Taza Fasulye) and Sulu Kofte (Turkish Meatball Stew), this recipe contains only a few fridge ingredients.

• Bamya is very easy to prepare as well as nutritious and flavorsome.

• This comforting yet light dish can be enjoyed as a stew in both summer and winter.

• The Bamia leftovers will keep for up to five days when refrigerated and up to 3 months in the freezer.

Buying Okra

When buying okra for Bamya or any other recipe, there are a few things to keep in mind to ensure that you get the best quality and flavor.

Here are some tips for buying okra:

• Fresh okra is essential for the best flavor and texture in your Bamyeh stew. Look for okra that is bright green, firm to the touch, and free of bruises or blemishes. Avoid okra that looks dull, discolored, or has soft spots.

• Although you can use larger okra in your Bamia stew, small ones are more tender and flavorful. Look for okra pods that are no longer than 4-5 inches, as these are the most tender and flavorful.

• The stem of the okra pod should be fresh and green. If it appears dry or brown, the okra may be old or past its prime.

• Okra is in season during the summer months, from June to September, so this is the best time to buy fresh, locally-grown okra.

What Does Okra Taste Like?

Okra has a mild taste and the texture can vary depending on how it's cooked.

When sautéed or fried, it can retain some crunch, but when it is slow-cooked like in this stew recipe, it becomes tender and melts in your mouth.

This healthy vegetable has a natural “mucilage” (similar to aloe vera), which can cause certain dishes to become “slimy.”

However, in the case of stews, it can work to your benefit, as it naturally thickens the stew.

Also, cooking the okra with tomatoes and lemon juice helps avoid slimness.

Ingredients and Substitutes

• Okra - You can use fresh, frozen (and thawed), or dried (then rehydrated) okra. While using young, small okra is the optimal choice for this dish, slicing longer ones before adding them to the stew is also an option.

• Chicken - You can use any part of the chicken for this stew. Cooking time will vary depending on what part you are using. You can also use lamb or beef pieces, or omit the meat for a vegetarian/vegan version.

• Garlic - Fresh garlic is a great flavoring that adds sweetness and nuttiness to dishes. Turn it into a paste with a Mortar and Pestle or grate it using a Microplane Zester Grater.

• Tomatoes - Use the best tomatoes you can find (like plum tomatoes).

• Tomato paste - It is the staple of Turkish cooking. It adds an umami flavor to the dishes as well as a bright red color. You can find it in Turkish or Middle Eastern shops. You can also buy it online from Amazon.

• Lemon juice - I use fresh lemon juice for the best and freshest results. You can also use pomegranate molasses if you have it in hand.

• Stock - You can use Basic Homemade Vegetable Stock, Easy Chicken Stock (Bone Broth), or water.

How to Make Turkish Okra Stew - Bamya?

Making Okra Stew is very easy and to achieve the best results, you need to follow a few simple steps:

Put a Dutch oven or a heavy-based pan on medium heat.

Sear the chicken pieces until slightly browned and then set them aside on a plate.

Add the onions to the pan and sauté them for a few minutes, until soft and translucent.

Stir in the garlic, sauté for 30 seconds, and then add the tomato paste.

Mix well before adding the grated tomatoes and chilies.

Gently deglaze the pan with the juices from the tomatoes.

Return the chicken pieces to the pan.

And then add the okra, lemon juice, salt, and stock.

Give them a good stir and bring the pan to a boil.

Lower the heat and gently simmer the stew on low heat for 40 to 45 minutes, until the okra and the chicken pieces are tender.

Remove the pan from the heat and let it rest for five minutes before serving.

Please scroll down to the recipe card below for the full ingredients list with measurements, complete recipe method, recipe notes, and nutritional information.

Top Tips From the Chef

• Use a heavy–bottomed pan or a Dutch Oven as they distribute the heat more evenly.

• Okra has a very short season and is only available during the summer. However, you can freeze this healthy vegetable in an airtight container for up to 5 months.

• Use fresh, young okra for the best flavor and texture.

• Traditionally, the Bamia dish consists of lamb, beef or goat, lots of tomatoes, and okra. I prefer chicken legs or wings like my mom used to do for us as a child. You can leave the meat out for the vegetarian/vegan version.

What to Serve with Bamya?

This delicious Okra Stew is best when served with a bowl of buttery Turkish Rice (Sehriyeli Pilav) or a piece of pillowy Bazlama (Turkish Flatbread).

You can also serve it on its own with some salad such as Kisir (Turkish Bulgur Salad), Gavurdagi Salatasi (Tomato and Walnut Salad), or Turkish Shepherd Salad (Coban Salatasi).

Recipe FAQs

Related Recipes

For more delicious Mediterranean recipes why not try:

Did you make this recipe? Please let me know how it turned out! Leave a comment below and tag @cookingorgeous on Instagram and hashtag it #cookingorgeous.

I hope you enjoy the process of making this delicious and healthy Turkish Okra Stew "Bamya" as much as you enjoy eating it! 🙂 

Bon appétit! / Afiyet olsun!

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