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Persian Okra Stew (Khoresh Bamieh)

رستوران گیلانه سیدنی

Persian Okra Stew (Khoresh Bamieh)
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!

Course: Main Course
Cuisine: Iranian, Persian
Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 50 minutes
Servings: 8 servings
Calories: 272kcal

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

US Customary – Metric
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.

Helpful 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
Calories: 272kcal | Carbohydrates: 13g | Protein: 30g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 70mg | Sodium: 607mg | Potassium: 903mg | Fiber: 3g | Sugar: 5g | Vitamin A: 685IU | Vitamin C: 27.1mg | Calcium: 112mg | Iron: 4.2mg

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