TRADITIONAL GREEK OKRA STEW RECIPE
This traditional Greek okra stew recipe is called bamia, which goes back generations in my family. I remember my grandmother, Yiayia, making it when we used to visit her during the summer.
Bamia is a heart-warming Greek dish made up of okra in robust tomato sauce. This Greek favorite is ideal for vegetarians or vegans! This dish will get you to enjoy this underappreciated green. Contrary to popular belief, okra is not a vegetable, it’s a fruit. It belongs to the mallow family and it has originated from South Asia and Africa, finally reaching Europe from Egypt.
Apart from being yummy, it’s one of the healthiest recipes of the Greek cuisine. So let’s see what benefits you’ll get from this traditional Greek okra stew.
Traditional Greek Ingredients for Authentic Flavors
Greek Extra Virgin Olive Oil
Greek extra virgin olive oil is a must when cooking Greek cuisine. Not only will the recipe taste more authentic, but you’ll get also get health benefits as well. This popular cooking oil is good for your cardiovascular system and prevents type-2 diabetes due to its content in monounsaturated fatty acids that prevent bad cholesterol. The phenols present in extra virgin olive oil have extremely antioxidant properties.
Greek Sea Salt
Greek sea salt is all-natural and in its purest form. It is carefully hand-harvested from the cavities of the rocky shores of Greece. Its not processed or chemically treated like table salt and contains less sodium making it ideal for low sodium diets. Healthy consumption of sea salt also helps with the proper function of the thyroid gland and balances the electrolytes in our bodies, preventing low blood pressure.
Traditional Greek Dish is High Vitamins & Minerals
Okra is usually a misunderstood fruit and not typically enjoyed by most. Although not so popular, it’s extremely beneficial for our health. It is low in calorie and high in fiber, helping proper digestive function. It it also high in protein and rich in minerals, vitamins K and C, and polyphenols.
Carrots are known to be among the healthiest vegetables. Their content in beta carotene helps with the formation of vitamin A, which promotes good vision and a healthy immune system. Additionally, carrots are high in fiber, vitamin K, folic acid, and other essential minerals.
Traditional Greek Okra Stew
Ingredients
500 grams fresh okra
2 chopped onions
1-2 chopped garlic cloves
3-4 fresh grinded tomatoes
1-2 chopped carrots
1 chopped fresh bunch of parsley
½ cup Greek extra virgin olive oil
Greek sea salt (to taste)
Black pepper (to taste)
Feta (optional)
Whole wheat bread (for serving)
Directions
Use a small knife to cut around the heads of the okra, in a cone shape. Don’t cut the whole head as you’ll need it so that the whole okra won’t open. You are using frozen okra, you won’t need to cut around the heads.
Rinse the okras under cold water, pour vinegar and Greek sea salt and let it soak for about half an hour before cooking. This is necessary so that they remain closed during cooking. Rinse them thoroughly again and strain them.
In a cooking pot, add half of your Greek extra virgin olive oil and saute the okra and chopped carrots for 5 minutes. Then add the chopped onions and stir until nice and golden, then add the garlic and saute for 1-2 minutes.
Add the grinded tomatoes, without their skins. Then add the rest of the Greek extra virgin olive oil, parsley, Greek sea salt and pepper. Let everything cook in medium heat for 30 minutes. You might need to add some hot water to keep all the ingredients half covered or if you see that you’re running out of liquids.
Tip: Keep in mind to never stir the okra with a spoon because it will break! Instead, grab the pot handles with your hands and move around the pot whenever you need to stir your food.
Lastly, top this traditional Greek okra stew with feta cheese and serve with whole wheat bread for dipping!
This delicious traditional Greek okra stew is a must-try! It’s the perfect dish to serve for any summer meal. I hope you enjoy this recipe as much as I do :)
Kali Orexi — Bon Apetit in Greek!!!