Bamya
Bamya is a beloved Middle Eastern stew featuring tender okra pods simmered in a rich, tangy tomato-based sauce, often with lamb or beef. It is a staple comfort food in countries like Egypt, Lebanon, and Syria, where it's frequently served with rice or bread. The dish is known for its distinctive, slightly earthy flavor and satisfying texture.
🍳 View the full Bamya recipe →
🍽️ Nutrition at a glance
This dish is generally balanced, offering a good source of dietary fiber from the okra and protein from the meat, with a moderate amount of carbohydrates from the tomatoes and any accompanying starch. A typical serving provides a range of vitamins like Vitamin C and K, along with minerals such as iron, and usually falls in the 300-400 calorie range.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 22 g |
| Fat | 7 g |
| Fiber | 6 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Vitamin C | 25 mg |
| Vitamin A | 450 IU |
| Vitamin K | 15 mcg |
| Folate | 85 mcg |
| Potassium | 420 mg |
| Magnesium | 55 mg |
| Iron | 2.5 mg |
| Calcium | 90 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, bamya is a prime example of how a single vegetable can define a regional cuisine, with its preparation varying subtly across the Middle East. Nutritionally, okra is a mucilaginous vegetable, which acts as a natural thickener for the stew and is also a prebiotic, supporting gut health.
AI estimate may be inaccurate · Terms