Middle Eastern · dinner, lunch
Marag Bamia (Gulf Okra and Lamb Stew with Dried Lime)
مرق بامية باللحم
Video by Manal Alalem on YouTube, in Arabic · Open on YouTube
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
36 g protein and 14 g net carbs a serve from lamb slow-cooked with tomato and okra, which adds 6.5 g fibre; a serve is rich in vitamin B12, zinc and vitamin C.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
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.
- Set an electric pressure cooker to sauté (or use a heavy pot), melt the ghee and fry the onion until soft. 1:14
- Add the ginger, garlic and sliced red chillies and stir until fragrant. 2:05
- Stir in the baharat, black pepper, cinnamon and turmeric for a few seconds. 3:13
- Add the lamb and turn it in the spiced onions until it loses its pink colour and starts to brown. 3:49
- Add the pierced dried limes, the blended tomatoes, the tomato paste, the salt and a little hot water. Close the lid and pressure-cook until the lamb is tender. 4:40
- Release the pressure, stir in the okra, close again and pressure-cook for 3 minutes, then release the pressure straight away so the okra stays whole. 6:04
- Spoon into a serving dish and serve hot. 7:56
Tip. Serves about 6 (our estimate). In a regular pot, simmer the lamb covered until tender before adding the okra for 10–15 minutes. Usually eaten with white rice; cauliflower rice keeps it low-carb. Halve the salt if you prefer.
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 12%
- Protein 32%
- Fat 56%
Low carb: under 26% of the energy is from carbs.
One serve has about 55% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
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.
Selenium High63%
34 µg a serve, mostly from lamb (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High59%
6.5 mg a serve, mostly from lamb (84%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High58%
52 mg a serve, mostly from okra (37%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High38%
45 µg a serve, mostly from okra (57%). 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.
Vitamin B6 High36%
0.6 mg a serve, mostly from okra (30%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High27%
108 µg a serve, mostly from okra (46%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 High26%
0.4 g a serve, mostly from lamb (91%). 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.
Magnesium High25%
106 mg a serve, mostly from okra (45%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High24%
1140 mg a serve, mostly from lamb (34%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High23%
4.1 mg a serve, mostly from lamb (58%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source17%
151 µg a serve, mostly from ghee (39%). 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 Source15%
2.2 mg a serve, mostly from tomatoes (30%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium Source10%
134 mg a serve, mostly from okra (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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 Manal Alalem; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.