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!)
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
To make Persian Okra Stew (Khoresh Bamieh), first 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, during the last 10 minutes of cooking, stir in the okra.
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. 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 (you can rub off the “fuzz” with a damp cloth) and trim the stem ends on an angle so you don’t cut open the pods, then simmer for about 10 minutes.
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. 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:
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Persian Okra Stew (Khoresh Bamieh)
Ingredients
- 3 tablespoons olive oil
- 2 lbs stew meat beef or lamb, trimmed and cut into 1-inch cubes
- 2 large onions chopped
- 4 large cloves garlic minced
- 28 oz can diced tomatoes with juices
- 3 oz tomato paste
- 1 bay leaf
- 1 teaspoon ground turmeric
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon ground cinnamon
- 2 cups beef bone broth
- 1 lb okra fresh or frozen, depending on if okra is in season
- Prepared rice optional, for serving
Instructions
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In a 5-quart pot with a lid, heat the oil on high; add the meat and cook until browned on all sides, about 5 minutes.
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Add the onion and garlic and sauté another 5 minutes, stirring occasionally.
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Add the diced tomato, tomato paste, bay leaf, turmeric, salt, black pepper, cinnamon, and bone broth.
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Cover the pot, bring it up to a boil, and then turn it down to a simmer. Let it cook until the meat is tender, about 45 minutes to 1 hour, stirring occasionally.
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Add the okra and cook until tender, about 10 minutes.
Recipe Notes
Net Carbs: 10g per serving (without rice)
Serving Suggestion: This is delicious eaten by itself as a stew, or spooned on top of rice and eaten that way.
This post was first published on An Edible Mosaic in January 2010 and has been updated with new photos.
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!
I’m Faith Gorsky, the writer, cook, and photographer behind An Edible Mosaic. My goal is to inspire you to get in the kitchen and try something new! Feel free to 
Jen says
January 10, 2010 at 1:03 pmFaith, I love your new site! Perfect, perfect name! Oh, and this stew could make an okra lover out of me yet! The spices sound perfect.
Rosa says
January 10, 2010 at 3:01 pmThis dish looks so wonderful! I love okra, but never cooked with them…
Cheers,
Rosa
Nicole, MS, RD, LD says
January 10, 2010 at 7:30 pmIt sounds like your initial experience with okra was similar to mine. Though, I tried it fried and supposedly everyone likes it fried! It’s such a wonderful, popular, and cheap southern veggie (abundant here in Tulsa!), so I’m definitely saving this recipe to try with okra and hoping to form a love from a distaste for okra! : )
Lorraine @ Not Quite Nigella says
January 10, 2010 at 7:42 pmOooh thankyou for sharing this recipe Faith! I’ve only had Persian food a few times but loved it but had no idea how to make it. I’m so excited as I love the way they make rice too and this sounds like the perfect partner :D
Sook says
January 10, 2010 at 11:12 pmooh that is something that I need to try sometime soon. I’ve heard so much great things about okra but still haven’t tried it before, well other than fried ones… :) This looks great!
nora@ffr says
January 10, 2010 at 11:15 pmheyyy faithhh!! m loving ye new sitee!! look sooo beautifulll!! :) and yeah okra is one of my favorite!! i use to buy every now and then when ever i go to an Asian market :) thanx for sharing this delicious recipe!!!
Karine says
January 11, 2010 at 6:06 amHey Faith,
I have blogged about you carrot cake muffins (I liked the recipe to your blog :) ). These were very delicious!
On another bote, I have never eaten okra. I definitively need to try this veggie this year :).
admin says
January 11, 2010 at 1:00 pmThank you all for your sweet comments!
Karine — I’m so glad you made my carrot cake breakfast muffins, and thank you so much for blogging about them! :)
Erica says
January 11, 2010 at 8:13 amYour site looks really nice! I have to try okra soon!
Dawn (HealthySDLiving) says
January 11, 2010 at 9:52 amI absolutely LOVE the new site!
deana@lostpastremembered says
January 11, 2010 at 10:02 amLove your new look… just changed my tag for you! I don’t like okra… but the recipe looks so good!
Barbara says
January 11, 2010 at 10:36 amFor some reason, I’ve eaten okra since I was a child. I know some people don’t like the slimy texture, but I love it. And fried, dipped in cornmeal, they’re divine.
This is really an interesting meat stew. Using cinnamon is unusual and I bet is really good.
Blond Duck says
January 11, 2010 at 2:27 pmStew is so perfect for these cold winter days…
figtreeapps says
January 11, 2010 at 3:03 pmI have never made okra..perhaps it time!!!!!!!!!!!
sophia says
January 11, 2010 at 8:55 pmThere used to be fresh okra aplenty in Singapore, but back then I never learned to appreciate it. Now, it’s so tough to find fresh ones! I like them roasted, but I would love to try them in your stew!
Joanne says
January 12, 2010 at 5:23 amMy mother has probably never had okra before in her life, which is why it took me until college to try it. The first time I had it was at a Turkish restaurant in a stew. And I loved it! This sounds like a great way to prepare it as well. I actually really like the slime factor. Crazy, I know :p
marla {Family Fresh Cooking} says
January 12, 2010 at 3:51 pmThis Okra stew looks great. I have never used Okra, thanks for all the pointers. The cinnamon in this recipe sounds so very tasty! Can you bring some over for dinner tonight! I am loving watching your blog evolve, all the changes you have made are trés elegante :)
Nikki Moranville says
April 27, 2019 at 12:31 pmI am soooo doing this! I love Persian fare and cook it quite often as my first husband was Persian. This is right up my alley and I can’t for the life of me figure out why I haven’t done this before! Thank you!