Okra in tomato sauce is a great little dish to master especially if you are starting out learning to cook.
It was one of the first dishes I made when i left home and I still make it to this day exactly the same way.
The wonderful thing about this dish is that you can make it from frozen and store cupboard ingredients.
The best seasonal okra can be found in September but I feel it tastes almost as good when you use frozen as it's a stew and doesn't demand the same level of freshness.
The tomatoes
My recipe uses fresh tomatoes which give the best flavour.
If your tomatoes are not that tomatoey then add a spoon of tomato concentrate and some water which will enhance the flavour.
You can also use canned chopped tomatoes when out of season and this is perfectly fine.
Canned tomatoes are some of the best preserved vegetables and all the best chefs and home cooks rely on them.
The okra
You can use any type of okra really.
There are lots of different types of okra such as the long lady finger types or the small button ones, so you may need to adjust the cooking time slightly to cater for this.
I like baby okra as it is slightly sweeter and it's not too hard to find either.
Variations
You can also make a meat version of this by adding little pieces of fillet lamb or beef which you have sautéed beforehand so as not to get a boiled taste, and cook along with the sauce for half an hour or so.
The extra ingredient you will need is fresh cilantro (coriander) and it is usually served with rice.
The spices
Black pepper is the only ground spice you will need.
I have also added a dash of pomegranate molasses at the end and a hint of chilli which I feel really elevates it.
Try it with and without the pomegranate molasses and you will see the difference it makes.
Top tips
When making any stew, you must try and cook out the onion properly and not rush this phase.
Lots of people don't take their time over the onions as they don't consider it to be a main part of the dish but this is your flavour base so if you have time sauté the onions on low heat until caramelised which gives it the delicious factor people can't figure out.
Also, be careful not to burn the garlic. When you add the chopped garlic cloves, lower the heat and after a minute or two add the okra.
Health benefits
Okra is a highly nutritious food full of fibre and folates, especially good for pregnant women.
Okra is also good at helping your body regulate blood sugar levels and has anti-cancer properties.
Even though this dish seems to use a lot of olive oil, it is still a healthy alternative to fried or processed foods.
Olive oil is rich in good fats and antioxidants which can help in the fight against strokes and heart disease.
It has been part of the Mediterranean diet for centuries and this is one of the best ways to prepare vegetables in.
Serving suggestions
As with many Lebanese dishes, this dish is usually served with fresh warm flatbreads although it can also be eaten with rice.
Stews such as these taste even better the next day and can even be eaten cold on a warm summer's day.
📖 Recipe
Okra In Tomato Sauce (Bamia b'zeit)
Okra stewed in a rich tomato sauce
Ingredients
- 1 large onion sliced into thin strips
- 2-3 garlic cloves chopped
- Regular olive oil
- Okra fresh or frozen bag approx 300g
- 4 tomatoes chopped or 1 can of chopped tomatoes
- ¼ teaspoon black pepper
- 2 teaspoon salt approx
- 1 tablespoon pomegranate molasses
- ½ green chilli finely chopped (optional)
Instructions
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Slice the onion into thin strips and sauté in a drizzle of regular olive oil until golden
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Add the garlic and sauté for another few minutes on low heat
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Add the okra and a few drizzles of regular olive oil (approx 4-5 tbsp) and turn up the heat to medium high
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Sauté the okra for around ten minutes until it is half cooked and vibrant green
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Add the chopped tomatoes along with the salt and pepper and simmer for around 30-40 minutes
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Five minutes before you turn off the heat ad the pomegranate molasses and optional chilli
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Taste and adjust the salt if necessary
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Serve with warm flat breads
If you make any of our recipes let us know how it went by giving us a star rating below.
Check out our Youtube page for full video tutorials, our Facebook group to discuss Lebanese cooking, as well as our tiktok page for quick tips.
You might also like these other recipes from the Zaatar and Zaytoun collection:
reeni
my husband loves this
linda
your bamia recipe was very easy to make.thank you
rania
loveeeee bamia
Rachel
This is a delicious and simple recipe. I added a can of chickpeas for some protein and garnished with pomegranate molasses and parsley at the end. Forgot to add the chili, so I'll have to make it again to try that addition. Thanks for sharing.
Ron Cansler
A friend gave my wife and me a bag of okra. I stuck pretty close to this recipe. It was delicious!
Zaatar
Thanks for the Star review, really glad it turned up delicious!
Umm Fatima
This was the first recipe I cooked from your website, ever since if I’m stuck for an idea to cook for my Lebanese husband your page is where I come to for inspiration.
From your moussaka, fatteh & fried onion and batata omelettes.. I am yet to be disappointed. You truly have a gift & Alhumdulilah it has made cooking for my family so much more exciting ❤️
Zaatar
Thanks for your lovely feedback, we are glad you enjoying our recipes!
Anonymous
Absolutely love this recipe.
Reeju Bhowmick
I made this for my girlfriend for our anniversary as we have been discussing Lebanese food and I was very nervous as I don't have much cooking experience. It turned out great and we both loved it! Thank you so much!!
Zaatar
We are glad you enjoyed it
J Stephens
Extremely good