khooresht ( Stew )

Khoresh Bamieh (Persian Orka Stew)

Khoresht Bamieh

Khoresh Bamieh (Orka Stew, Khoresht Bamieh, خورشت بامیه, Persian Okra stew) is a traditional Persian stew made with meat and okras. Indeed, Bamieh is the Persian word for okra. Many believe that Iranians have invented this stew to enjoy the benefits of okras. Okras are very beneficial vegetables for the body. In the history of Iran’s medicine, doctors have cured some significant disease using okras. However, since they are not lovable to be eaten rawly, or in salads and matching items, Persian people have invented the stew. Because in the stew, other ingredients upgrade the okras’ taste and create a platform to enjoy healthiness while eating a portion of delicious food. Nowadays, they try to tempt people to use more of this valuable vegetable by making pickles, salads and other food using okra.

Different types of Khoresh Bamieh:

Khoresh Bamieh has okra as the main ingredient. However, the other components of the stew are replaceable and can make different types of it. Another primary ingredient of the stew is meat. You can whether to use beef or chicken. Lamb is another choice that you can use. These can make different kinds of Khoresh Bamieh. Nevertheless, I believe that the most critical factor which makes different final flavours in this stew is the cooking method that results in different textures of okra. Some techniques result in softened okras, and some other cooking methods create more firm okras after cooking.

Important Nutrition Facts:

A dish of okra stew has 170kcal per 100gr. Khoresh Bamieh 6.75gr carbohydrates, 11gr protein and 11.46gr fat. Moreover, it is an excellent source of fibre and water. Khoreste Bamiyeh has a notable amount of 19mg vitamin C, 3 mg vitamin E, 13.27mg vitamin B4, and 2.73 mg vitamin B3. furthermore, it contains 82.72mg calcium, 44.98 mg magnesium, 88.31 mg phosphor, 330mg potassium, and 875 mg sodium. It also includes many other essential minerals and vitamins for the body. Iranians have been using okra for curing diseases like diabetes.

Vegetarian tips:

Okra itself is vegetarian and vegan food. Persian Khoresh Bamieh includes meat as a primary ingredient. They also add spices and some other vegetables to make the okras’ taste more delightful. You can make a thoroughly vegan dish by omitting the meat. If you skip the meat in the recipe and cook the okras in the sauce made by spices and tomato paste, you would still have a delicious okra stew.

Serving style of Khoresh Bamieh:

Iranians serve Khoresh Bamieh as the main course with a dish of rice (Chelow or Kateh). Sabzi Khordan (سبزی خوردن), Shirazi Salad, a dish of lettuce salad and pickles(ترشی) are the right side dishes to serve with Khoresh Bamieh. A cup of Soup can be the right appetizer for this food. All drinks are welcomed next to Persian okra stew. However, Doogh (Persian yoghurt drink), especially soda type of Doogh best accompanies this food. Bamieh is not an official food, and they never serve it at weddings or funerals. Nevertheless, it is an excellent choice full of nutrition for daily menus and casual gatherings.

What are the ingredients of Khoresh Bamieh?

The main ingredients of this stew are okras and meat. To cook Khoresh Bamieh, you need to prepare, fresh okras and cubed stew lamb or beef. You can use chicken instead of beef if you want. Moreover, you need water and some spices to make a sauce and cook the stew. You are required to prepare, onions, garlic, turmeric, tomato paste, saffron, salt, pepper, cinnamon sticks, lemon juice, and fried onions are the other ingredients you need. It would be best if you also prepared Persian or Basmati rice to cook a dish of Chelow and serve it with Persian okra stew.

How to cook Khoresh Bamieh?

To cook Khoresh Bamieh, saute the diced onions in some vegetable oil. Add cubed stew lamb, turmeric, pepper, salt and minced garlic to them. Then, add water to the meat and let it cook in low heat. Clean and wash the okras. Dry the okras thoroughly and fry them in some vegetable oil then distil their extra oil. When the meat is cooked, pout some tomato paste, vegetable oil, salt, cinnamon sticks and okras in a pan. Then add meat to them along with the fried onions. At last, add lemon juice and saffron and let the stew cook for about 40 minutes.

Recipe:

This recipe is adequate for four people. The preparation time is about 30 minutes, and the cooking time is 2.5 hours.

Khoresh Bamieh

Khoresh Bamieh (Persian Orka Stew)

Persian Khoresh Bamieh is a stew made by okras and meat. To serve it you need to cook okras in a unique sauce made mainly by tomato paste and water. This stew is served along with a dish of Chelow.
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Course: khooresht ( Stew )
Cuisine: Persian
Keyword: Khoresh Bamieh
Prep Time: 30 minutes
Cook Time: 2 hours 30 minutes
Servings: 4 people
Calories: 170kcal

Ingredients

  • 10 oz fresh okras
  • 10 oz lamb (for stew)
  • 1 onion
  • 2 garlic cloves
  • 1 tablespoon fried onions
  • 3 tablespoon tomato paste
  • 3 tablespoon vegetable oil
  • 1 tablespoon fresh lemon juice
  • 3 cups of water
  • 1 tablespoon brewed saffron
  • 1 cinnamon stick
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • 1 teaspoon pepper

Instructions

  • Dice the onions and saute them with 1 tablespoon oil
  • Add turmeric, pepper and minced garlic to onions.
  • Saute meat with onions and spices.
  • Pour water on them and let the meat cook on low heat.
  • In another pan, pour some vegetable oil and fry the cleaned and washed okras.
  • Distil the okras’ oil thoroughly.
  • Add some tomato paste and fried onions to the okras.
  • When the meat is cooked, add the meat to the okras (along with water)
  • Add salt
  • At last, add saffron and lemon juice. Let the stew cook for 40 minutes.

Notes

Uniqop’s Advice:

  • Dry the okras after washing.
  • You can use this recipe for cooking okra stew with chicken, or without meat.
  • The meat takes about 2 hours to cook.
  • Never cook the okra stew on high heat; because that would result in viscous okras that is not favourable.
  • Do not batter or mix your stew because that would cause okras to solve in the sauce.

Nutrition

Serving: 100g | Calories: 170kcal | Carbohydrates: 6.75g | Protein: 10.48g | Fat: 11.96g | Cholesterol: 30.72mg | Sodium: 875.43mg | Potassium: 321.04mg | Fiber: 2.89g | Sugar: 3.66g | Vitamin A: 25.37IU | Vitamin C: 19.01mg | Calcium: 82.72mg | Iron: 1.26mg

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