Egyptian · lunch, dinner
Bamia (Egyptian Okra and Lamb Stew)
باميه ملوكي
Video by هبة ابو الخير Heba Abo Elkheir on YouTube, in Arabic · Open on YouTube
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
About 33 g protein, 8 g fibre and 15 g net carbs a serve: tender lamb and a whole kilo of okra baked in a fresh-tomato sauce.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 19
Method
The cook speaks Arabic; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Trim the okra by paring the cap off in a circle; scrape off any rough fuzz. Wash, then dry it completely on a towel. 0:55
- Sear the lamb in 1 tsp ghee with a pinch of salt and pepper. Add the whole spices and broth vegetables, cover with lukewarm water and the salt, bring to the boil and skim. Simmer covered on low until the meat is about 80% tender. 1:40
- Air-fry the dry okra with a light spray of olive oil for 10 minutes, or sauté it in 2 tbsp oil, stirring, until it takes colour on all sides. 3:00
- Chop the onion, coriander and garlic very finely. Strain the broth, keeping the meat and 2 cups of broth. 3:34
- In the same pot, soften the onion in ½ tsp ghee without browning, add the garlic and coriander, then the meat. Fold in the okra gently, then the tomato juice, paste, broth, salt, pepper and sugar. Bring to one boil only. 4:16
- Tip into a clay or ovenproof dish, lay the chillies and cherry tomatoes on top and bake at 180°C for 30–40 minutes until browned on top (or simmer on low heat 30–40 minutes). Serve with lemon. 6:03
Tip. Usually eaten with vermicelli rice or bread; cauliflower rice keeps it lower in carbs. Serves 6 is our estimate. Her description lists 2 tbsp paste and 1 tbsp sugar; on camera she uses 1 tbsp and a pinch. Freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 14%
- Protein 30%
- Fat 56%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High135%
3.2 µg a serve, mostly from lamb (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High72%
7.9 mg a serve, mostly from lamb (83%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High71%
64 mg a serve, mostly from fresh okra (60%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High65%
78 µg a serve, mostly from fresh okra (67%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High63%
35 µg a serve, mostly from lamb (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High42%
0.7 mg a serve, mostly from fresh okra (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High38%
154 µg a serve, mostly from fresh okra (65%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium High34%
144 mg a serve, mostly from fresh okra (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 High28%
0.4 g a serve, mostly from lamb (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium High26%
1220 mg a serve, mostly from fresh okra (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High23%
4.2 mg a serve, mostly from lamb (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium Source15%
191 mg a serve, mostly from fresh okra (72%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A Source15%
135 µg a serve, mostly from fresh okra (44%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source12%
1.8 mg a serve, mostly from fresh tomato juice (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 1
Vitamin D1%
0.1 µg a serve, mostly from lamb (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by هبة ابو الخير Heba Abo Elkheir; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.