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Home » Cuisine » Arabic and Middle Eastern » Persian Okra Stew (Khoresh Bamieh)

Persian Okra Stew (Khoresh Bamieh)

February 20, 2019 by Faith 24 Comments

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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!

Persian Okra Stew (Khoresh Bamieh) with Small Bowl of Rice and Vintage Spoons

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) on Rough Concrete Table

In This Article

  • Persian Okra Stew (Khoresh Bamieh)
  • Okra FAQs
  • More Okra Recipes:
  • Persian Okra Stew (Khoresh Bamieh)

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:

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

Close Up of Persian Okra Stew (Khoresh Bamieh) on White Plate

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.

Stoneware Bowl of Persian Okra Stew (Khoresh Bamieh) with Small Dish of Rice

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.

Persian Okra Stew (Khoresh Bamieh) on White Plate with Description

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

White Plate with Persian Okra Stew (Khoresh Bamieh) on Concrete Background

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.

Front View of Persian Okra Stew (Khoresh Bamieh) with Spoon

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:

  • Roasted Okra
  • Southern Fried Okra
  • Classic Shrimp and Okra Gumbo
  • Crispy Indian Okra
  • Chicken Okra Stew

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

Persian Okra Stew (Khoresh Bamieh) with Small Bowl of Rice and Vintage Spoons

Persian Okra Stew (Khoresh Bamieh)

By: Faith Gorsky
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!
5 from 5 votes
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 1 hr 30 mins
Total Time 1 hr 50 mins
Course Main Course
Cuisine Iranian, Persian
Servings 8 servings
Calories 272 kcal

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
 

  • 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.
  • Add the onion and garlic and sauté another 5 minutes, stirring occasionally.
  • Add the diced tomato, tomato paste, bay leaf, turmeric, salt, black pepper, cinnamon, and bone broth.
  • 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.
  • Add the okra and cook until tender, about 10 minutes.

Faith's Tips

  • Net Carbs: 10g per serving (without rice)
  • Nutrition information given is for 1 serving without rice.
  • Serving Suggestion: This is delicious eaten by itself as a stew, or spooned on top of rice and eaten that way.
  • 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. 

Nutrition

Nutrition Facts
Persian Okra Stew (Khoresh Bamieh)
Amount Per Serving
Calories 272 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Cholesterol 70mg23%
Sodium 607mg26%
Potassium 903mg26%
Carbohydrates 13g4%
Fiber 3g13%
Sugar 5g6%
Protein 30g60%
Vitamin A 685IU14%
Vitamin C 27.1mg33%
Calcium 112mg11%
Iron 4.2mg23%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Khoresh Bamieh, Persian Okra Stew
Tried this recipe?Let me know how it was!

Persian Okra Stew (Khoresh Bamieh) Pinnable Image

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!

Filed Under: Arabic and Middle Eastern, Beef, Gluten Free Tagged: Iranian Food, Khoresh Bamieh, Khoresht Bamieh, Meat, Okra, Persian Food, Persian Okra Stew, Recipes, Stew

Comments

  1. Kayjay W says

    December 19, 2022 at 7:55 pm

    I’m in the process of making this and so far so good! although i felt liked it needed some sort of kick so i added 1 jalapeno and a small can of green chille and its amazing!! thank you!! we’ve been trying to do something different for dinner with what we currently had on our shelves.

    Reply
  2. Biddy says

    October 31, 2021 at 4:45 am

    5 stars
    Thanks so much for this recipe, I made it for friends yesterday and we all thought it was delicious. Will definitely be making it again.

    Reply
  3. Rene says

    October 24, 2021 at 10:29 am

    5 stars
    I tried this receipe a few days ago…Amazing, love it, I’m actually doing it again today. Served with rice. Just delicious thanks for sharing❤💞

    Reply
  4. Kathy F says

    September 22, 2021 at 4:43 pm

    5 stars
    Fantastic. I substituted beef broth for chicken broth (no beef broth on hand), and added a bit more cinnamon and turmeric, and it was very good. Thank you for the recipe!

    Reply
  5. Danielle says

    May 14, 2021 at 1:22 pm

    5 stars
    So good, I make this at least once a month now.

    Reply
  6. mgr1987 says

    April 11, 2021 at 5:46 pm

    5 stars
    Prepared this recipe today for my husband whose native country is Iraq. He LOVED it, said it was better than I’ve ever made it before– and far better than his mother ever prepared it. I’ve never put Tumeric in it so perhaps that’s the secret ingredient (?). Will always be adding Tumeric to this dish from now on. Delsih! Thx!

    Reply
  7. Nikki Moranville says

    April 27, 2019 at 12:31 pm

    I 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!

    Reply
  8. marla {Family Fresh Cooking} says

    January 12, 2010 at 3:51 pm

    This 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 :)

    Reply
  9. Joanne says

    January 12, 2010 at 5:23 am

    My 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

    Reply
  10. sophia says

    January 11, 2010 at 8:55 pm

    There 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!

    Reply
  11. figtreeapps says

    January 11, 2010 at 3:03 pm

    I have never made okra..perhaps it time!!!!!!!!!!!

    Reply
  12. Blond Duck says

    January 11, 2010 at 2:27 pm

    Stew is so perfect for these cold winter days…

    Reply
  13. Barbara says

    January 11, 2010 at 10:36 am

    For 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.

    Reply
  14. [email protected] says

    January 11, 2010 at 10:02 am

    Love your new look… just changed my tag for you! I don’t like okra… but the recipe looks so good!

    Reply
  15. Dawn (HealthySDLiving) says

    January 11, 2010 at 9:52 am

    I absolutely LOVE the new site!

    Reply
  16. Erica says

    January 11, 2010 at 8:13 am

    Your site looks really nice! I have to try okra soon!

    Reply
  17. Karine says

    January 11, 2010 at 6:06 am

    Hey 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 :).

    Reply
    • admin says

      January 11, 2010 at 1:00 pm

      Thank 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! :)

      Reply
  18. [email protected] says

    January 10, 2010 at 11:15 pm

    heyyy 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!!!

    Reply
  19. Sook says

    January 10, 2010 at 11:12 pm

    ooh 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!

    Reply
  20. Lorraine @ Not Quite Nigella says

    January 10, 2010 at 7:42 pm

    Oooh 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

    Reply
  21. Nicole, MS, RD, LD says

    January 10, 2010 at 7:30 pm

    It 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! : )

    Reply
  22. Rosa says

    January 10, 2010 at 3:01 pm

    This dish looks so wonderful! I love okra, but never cooked with them…

    Cheers,

    Rosa

    Reply
  23. Jen says

    January 10, 2010 at 1:03 pm

    Faith, 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.

    Reply

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Hello and welcome to An Edible Mosaic! This is my recipe collection of international favorites and updated American classics with an emphasis on seasonal dishes. Here you’ll find a focus on real foods that sustain body and mind, bring people together, and make a house a home.

 

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An Edible Mosaic is monetized in part though affiliate links, and as an Amazon Associate I earn from qualifying purchases. This means that if you click on an affiliate link and/or purchase an item after clicking on an affiliate link, I may receive a percentage of the sales price. I only recommend products that I love and use. To learn more, please read my Privacy Policy.

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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 email me with questions or comments.

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affiliate disclosure

An Edible Mosaic is monetized in part though affiliate links, and as an Amazon Associate I earn from qualifying purchases. This means that if you click on an affiliate link and/or purchase an item after clicking on an affiliate link, I may receive a percentage of the sales price. I only recommend products that I love and use. To learn more, please read my Privacy Policy.

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