Persian Okra Stew (Khoresh Bamieh) is a classic Iranian dish of meat stewed with tomatoes, okra, and spices. It’s delicious enough to convert even the most adamant okra haters!

Growing up in Upstate New York I never tasted okra until I was a teenager (which could be partly because of geography and partly because of my mother’s huge dislike for it), until one summer when I visited my aunt in North Carolina.

We went out for dinner and she ordered fried okra!

I don’t remember my feelings on it exactly. I didn’t hate it, but it wasn’t something I would necessarily order myself. However, my love for okra and all its possibilities didn’t start until I tasted an okra, garlic, and tomato dish that my Syrian ex-mother-in-law, Sahar, made.

Khoresh Bamieh is a traditional Persian stew that is found all over the Middle East. It consists of meat (usually lamb, but I prefer beef) stewed with tomato, spices, and okra.

This recipe is my version of that classic, which I adapted slightly from the version of that dish that Sahar taught me. (Another favorite that Sahar taught me: Middle Eastern Spiced Green Beans with Olive Oil and Tomato!)

In This Article

Persian Okra Stew (Khoresh Bamieh)

In Farsi, the word “khoresh” means stew and “bamieh” means okra, hence the title of this dish, Persian Okra Stew. It’s also sometimes transliterated Khoresht Bamieh.

How to Make Persian Okra Stew:

Sear the meat (lamb or beef) in a little oil and then add aromatics like onion and garlic.
Subsequently, stir in tomatoes, spices, and liquid and braise the meat until tender.
Finally, stir in the okra during the last 10 minutes of cooking.

Can I Use Frozen Okra or Does it Have to be Fresh Okra to Make Persian Okra Stew?

You can use fresh or frozen okra in this dish, depending on whether it’s in season or not. Since okra is out of season right now, I used frozen okra to make this recipe.

If you’re using frozen okra don’t thaw it before adding, just add it frozen and simmer for about 10 minutes.

If you’re using fresh okra, look for small okra pods since they’re more tender. Make sure to clean the okra, trim the stem ends on an angle so you don’t cut open the pods, and then simmer for about 10 minutes.

Pro Tip: If you're using fresh okra, clean it by rubbing off the "fuzz" with a damp cloth.

Okra FAQs

Is Okra Healthy?

Okra is low in calories and a good source of dietary fiber. It also contains vitamins and minerals, including folate, vitamin K, and potassium. Read more about the potential health benefits of okra on Medical News Today and Healthline.

Okra Nutrition Information

According to the USDA Food Database, 1 cup (100g) of raw okra has the following nutrition information:

33kcals
1.93g protein
.19g fat
7.45g carbohydrates
3.2g fiber

What Does Okra Taste Like?

If it’s young and tender and cooked properly, okra is quite delicious! It’s mild-flavored with a subtle sweetness that’s slightly similar to eggplant, and a silky mouthfeel.

Pro Tip: Look for smaller, younger okra for the best flavor and most tender (less fibrous) texture.

How do I Reduce the Sliminess of Okra?

Try not to pierce the pods or cut the okra into pieces, and additionally, stir gently so your pods remain intact.

Also, don’t overcook the okra.

Lastly, the tomatoes in this dish (like anything acidic) help to prevent the okra from becoming slimy.

More Okra Recipes:

Did you make this recipe? Please rate it and leave a comment below because I love hearing from you! You can also tag @anediblemosaic on social media. To stay up-to-date FOLLOW ME on Instagram, Twitter, and Facebook. Xoxo, Faith

This post was first published on An Edible Mosaic in January 2010, and was updated with new photos and more information on February 20, 2019.

Disclosure: This post contains Amazon affiliate links to products I believe in, which means that even though it doesn’t cost you anything extra, I will receive a small amount of money from the sale of these items. Thank you for helping to support An Edible Mosaic!

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