Egyptian Bamia
Egyptian Bamia is a hearty and beloved stew made primarily with tender okra and a rich, tangy tomato sauce, often enhanced with tender beef or lamb. While the core is tomato and okra, a common and refreshing addition in some family recipes is cucumber, which adds a subtle, cooling note to the savory dish. It is a staple comfort food in Egyptian households, typically served over rice or with bread.
🍽️ Nutrition at a glance
This dish is a good source of dietary fiber and vitamins from the okra and tomatoes, with moderate protein from the meat. A typical serving is generally balanced and falls in the range of 300-450 calories, depending on the cut of meat and amount of oil used.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 18 g |
| Fat | 7 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Vitamin C | 25 mg |
| Vitamin A | 300 IU |
| Vitamin K | 30 mcg |
| Folate | 60 mcg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Iron | 2 mg |
| Calcium | 80 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The inclusion of cucumber in Bamia is a unique, regional twist that adds a layer of freshness and texture not found in many other okra stews. Nutritionally, the combination of okra and tomato creates a dish rich in antioxidants and compounds that support digestive health.
