Bamia
Bamia is a comforting and aromatic Middle Eastern stew centered around tender okra pods, typically simmered in a rich, tangy tomato-based sauce. It is often prepared with lamb or beef, and its flavor profile is enhanced with warm spices like coriander, cumin, and sometimes a hint of cinnamon. This beloved dish is a staple across the Levant, Egypt, and other parts of the Arab world.
🍽️ Nutrition at a glance
Bamia is a well-balanced dish, offering a good source of plant-based fiber from the okra and protein from the meat, while being moderate in carbohydrates. It provides essential nutrients like Vitamin C, Vitamin K, and folate, with a typical serving containing roughly 250-350 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 22 g |
| Fat | 7 g |
| Fiber | 6 g |
| Sugar | 8 g |
| Sodium | 480 mg |
| Potassium | 420 mg |
| Vitamin C | 25 mg |
| Vitamin A | 120 mcg |
| Iron | 2.5 mg |
| Calcium | 80 mg |
| Magnesium | 45 mg |
| Folate | 60 mcg |
| Vitamin K | 15 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Bamia is a symbol of home cooking and hospitality, often served over rice or with bread for communal meals. Nutritionally, okra is unique for its mucilaginous texture, which acts as a natural thickener for the stew and is a soluble fiber that can aid in digestion.
