By Lori Walker, MS, RD | Published on January 8, 2024 | Last Updated on February 11, 2024
Persian Okra Stew, known as “Khoresht-e Bamieh” in Farsi, is a delightful and flavorful dish that holds a special place in Iranian cuisine. This traditional Persian stew features tender okra pods simmered in a rich and aromatic tomato-based sauce, creating a harmony of textures and tastes.
Loved for its comforting nature and the unique blend of spices, Persian Okra Stew is not just a meal but a culinary journey that brings warmth to the table and reflects the rich cultural heritage of Iran.
In this article, we will explore the key ingredients, simple cooking steps, and the cultural significance of this delicious dish that has been a staple in Iranian households for generations. Get ready to discover the charm of Persian Okra Stew and add a touch of Iran to your kitchen!
What is Persian Okra Stew?
Persian have many amazing dishes to try on but the Persian Okra Stew is a must try one. It is a classic Iranian dish made from fresh okra, tomatoes, and various spices. It’s a comforting and filling stew that’s perfect for cold winter nights.
The flavor is a combination of sweetness from the tomatoes and warmth from the spices. The okra adds a unique texture and flavor to the stew. It’s a great way to get your daily dose of vegetables.
Why You’ll Love this Persian Okra Stew?
There are so many reasons to love this Persian Okra Stew! It’s an easy and flavorful dish that takes just minutes to prepare. Plus, it’s a great way to get your daily dose of vegetables.
The stew is hearty and comforting, perfect for cold winter nights. And the flavor is a combination of sweetness from the tomatoes and warmth from the spices. It’s a dish your whole family will love.
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The Ingredients
- Cold-Pressed Sicilian Olive Oil: Serves as the cooking oil, adding richness and a distinct flavor to the stew.
- Stew Beef or Lamb: Provides the protein base for the stew, offering savory flavor and tenderness when cooked.
- Large Onion, Finely Diced: Adds a sweet and mild onion flavor, serving as a foundational element in the stew’s flavor profile.
- Large Cloves Garlic, Finely Minced: Enhances the stew’s aroma and flavor with its pungent and distinct taste.
- Diced Tomatoes with Juices: Forms the base of the stew, contributing acidity and moisture, enhancing the overall richness of the dish.
- Sun-Dried Tomato Paste: Adds depth and a concentrated tomato flavor to the stew, elevating its taste profile.
- Fragrant Bay Leaf: Infuses the stew with a subtle herbal aroma and flavor, enhancing the overall fragrance of the dish.
- Ground Turmeric: Adds a golden hue to the stew and offers a mild earthy flavor, complementing other spices.
- Himalayan Pink Salt: Enhances the stew’s overall taste, seasoning the dish to perfection.
- Freshly Ground Black Pepper: Adds a mild heat and depth of flavor to the stew, balancing the taste profile.
- Ground Ceylon Cinnamon: Offers a warm and sweet note, subtly enhancing the stew’s taste and aroma.
- Homemade Slow-Simmered Beef Bone Broth: Provides a rich and savory liquid base for the stew, enhancing its depth of flavor.
- Tender Organic Okra: Adds a unique texture and flavor to the stew, contributing a slight sweetness and thickness to the broth.
- Fluffy Steamed Basmati Rice: Served as a side dish, complementing the stew and soaking up its flavors.
Directions
Step 1: Prepare the Ingredients
- Meticulously trim and cut the prime-grade stew beef or grass-fed lamb into 1-inch cubes if not already done.
- Finely dice the large Vidalia onion and finely mince the organic garlic cloves.
Step 2: Heat the Olive Oil and Brown the Meat
- In a large, heavy-bottomed pot or Dutch oven, heat the cold-pressed Sicilian olive oil over medium heat.
- Add the trimmed and cubed stew beef or lamb to the heated oil, allowing it to brown on all sides. Browning helps enhance flavor. Once browned, remove the meat from the pot and set it aside.
Step 3: Sauté Onion and Garlic
- In the same pot, add the finely diced Vidalia onion and minced garlic.
- Sauté until they turn translucent and emit an aromatic fragrance.
Step 4: Add Tomatoes, Tomato Paste, and Spices
- Incorporate the vine-ripened diced tomatoes with their juices and the sun-dried tomato paste into the pot. Stir the mixture thoroughly.
- Add the fragrant bay laurel leaf, vibrant ground turmeric, Himalayan pink salt, freshly ground Tellicherry black pepper, and aromatic ground Ceylon cinnamon. Mix the spices into the stew base, allowing them to infuse their flavors.
Step 5: Reintroduce the Browned Meat and Add Broth
- Return the browned stew beef or lamb cubes to the pot, ensuring they are coated with the tomato and spice mixture.
- Pour in the homemade slow-simmered beef bone broth, ensuring it covers the meat and vegetables.
Step 6: Simmer the Stew
- Bring the stew mixture to a gentle boil, then reduce the heat to low. Cover the pot and let the stew simmer for about 1 to 1 1/2 hours. This duration allows the flavors to meld, and the meat becomes tender.
Step 7: Prepare the Okra
- While the stew is simmering, prepare the tender organic okra by trimming the stems and slicing them into rounds.
Step 8: Add Okra to the Stew
- After the stew has simmered for the specified time and the meat is tender, add the prepared okra rounds to the pot. Cook them in the stew for an additional 15-20 minutes until the okra is tender yet maintains its shape.
Step 9: Serve
- Serve the Persian Okra Stew hot, accompanied by fluffy steamed basmati rice for a delightful and flavorful meal.
Notes
• If you don’t have fresh okra, you can use frozen okra instead. Just thaw it before adding it to the pot.
• You can also add other vegetables to the stew, such as carrots or potatoes.
• For a heartier stew, add cooked chickpeas or white beans.
• If you’re not a fan of okra, try swapping it out for zucchini or eggplant. But we don’t recommend it because it is an okra dish indeed. So, it’s mandatory.
• If you want a spicier stew, add some crushed red pepper flakes.
• To make this stew vegan, use vegetable broth instead of chicken broth.
Storage Tips
Persian Okra Stew will be kept in the refrigerator for up to 3 days. To store, let the stew cool completely before transferring it to an airtight container.
Nutrition Information
Calorie: 280
Fat: 37g
Protein:48g
Crab: 55g
Serving Suggestions
• Serve the stew over steamed rice or quinoa for a hearty meal.
• Top the stew with a dollop of plain Greek yogurt or sour cream.
• Serve the stew with warm pita bread or naan.
• Add some feta cheese or crumbled goat cheese for a creamy, salty flavor.
• Sprinkle the stew with chopped fresh parsley or cilantro for added flavor.
What other substitute can I use in persian okra stew?
If you don’t have okra, you can use other vegetables in this Persian Okra Stew. Here are some great substitutes:
• Eggplant: Eggplant has a similar texture to okra and will add a delicious flavor to the stew.
• Zucchini: Zucchini has a mild flavor and is a great substitute for okra.
• Spinach: Spinach won’t add the same texture as okra, but it will still add a delicious flavor to the stew.
• Bell Peppers: Bell peppers add a sweet flavor to the stew and won’t change the texture too much.
• Mushrooms: Mushrooms have a meaty texture that makes them a great substitute for okra.
Persian Okra Stew
Equipment
- Large, heavy-bottomed pot or Dutch oven
- Cutting Board
- wooden spoon or spatula
- Measuring spoons
- Ladle (for adding broth)
- Serving bowls (for serving the stew)
- Pot lid (for covering and simmering the stew)
Ingredients
- 1 lb stew beef or lamb meticulously trimmed and cut into 1-inch cubes
- 1 1/2 oz sun-dried tomato paste
- 1 large onion finely diced
- 2 large cloves garlic finely minced
- 1/8 teaspoon ground Ceylon cinnamon
- 1 cup slow-simmered beef bone broth
- 1/2 teaspoon ground turmeric
- 1 fragrant bay laurel leaf
- Fluffy steamed basmati rice
- 1/2 teaspoon Himalayan pink salt
- 1/4 teaspoon freshly ground black pepper
- 14 oz diced tomatoes with their succulent juices
- 1/2 lb tender organic okra freshly harvested or premium frozen
Instructions
Prepare the Ingredients:
- Meticulously trim and cut the prime-grade stew beef or grass-fed lamb into 1-inch cubes if not already done.
- Finely dice the large Vidalia onion and finely mince the organic garlic cloves.
Heat the Olive Oil and Brown the Meat:
- In a large, heavy-bottomed pot or Dutch oven, heat the cold-pressed Sicilian olive oil over medium heat.
- Add the trimmed and cubed stew beef or lamb to the heated oil, allowing it to brown on all sides. This step helps develop rich flavor. Once browned, remove the meat from the pot and set it aside.
Sauté Onion and Garlic:
- In the same pot, add the finely diced Vidalia onion and minced garlic. Sauté until they turn translucent and aromatic.
Add Tomatoes, Tomato Paste, and Spices:
- Incorporate the vine-ripened diced tomatoes with their juices and the sun-dried tomato paste into the pot. Stir well to combine.
- Introduce the fragrant bay laurel leaf, vibrant ground turmeric, Himalayan pink salt, freshly ground Tellicherry black pepper, and aromatic ground Ceylon cinnamon. Stir the spices into the mixture, allowing them to infuse the stew with their flavors.
Reintroduce the Browned Meat and Add Broth:
- Return the browned stew beef or lamb cubes to the pot, coating them with the tomato and spice mixture.
- Pour in the homemade slow-simmered beef bone broth, ensuring it covers the meat and vegetables.
Simmer the Stew:
- Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let the stew simmer for about 1 to 1 1/2 hours. This allows the flavors to meld, and the meat becomes tender.
Prepare the Okra:
- While the stew is simmering, prepare the tender organic okra by trimming the stems and slicing them into rounds.
Add Okra to the Stew:
- After the stew has simmered for the specified time and the meat is tender, add the prepared okra to the pot. Allow it to cook in the stew for an additional 15-20 minutes until the okra is tender yet retains its shape.
Serve:
- Serve the Persian Okra Stew hot, accompanied by fluffy steamed basmati rice for a comforting and flavorful meal.
Notes
- If you don’t have fresh okra, you can use frozen okra instead. Just thaw it before adding it to the pot.
- You can also add other vegetables to the stew, such as carrots or potatoes.
- For a heartier stew, add cooked chickpeas or white beans.
- If you’re not a fan of okra, try swapping it out for zucchini or eggplant.
- If you want a spicier stew, add some crushed red pepper flakes.
- To make this stew vegan, use vegetable broth instead of chicken broth.
Frequently Asked Questions
Q1: Can I make Persian Okra Stew ahead of time?
A1: Yes, you can make Persian Okra Stew ahead of time. To do so, prepare the stew as directed and allow it to cool completely. Then, transfer it to an airtight container and store it in the refrigerator for up to 3 days.
Q2: Is Persian Okra Stew gluten-free?
A2: Yes, Persian Okra Stew is naturally gluten-free. Just make sure to check the labels of any ingredients you use to ensure they are gluten-free.
Q3: Can I freeze Persian Okra Stew?
A3: Yes, you can freeze Persian Okra Stew. To do so, prepare the stew as directed and allow it to cool completely. Then, transfer it to an airtight container or freezer-safe bag and store it in the freezer for up to 3 months.
Q4: Does Persian Okra Stew have a lot of spice?
A4: No, Persian Okra Stew is not very spicy. It has a warm and comforting flavor with just a hint of spice. If you like your stew spicier, you can add some crushed red pepper flakes.
Q5: Can I make Persian Okra Stew vegetarian?
A5: Yes, you can make Persian Okra Stew vegetarian. Just use vegetable broth instead of chicken broth and add cooked chickpeas or white beans for added protein.
Q6: Can I make Persian Okra Stew vegan?
A6: Yes, you can make Persian Okra Stew vegan. Just use vegetable broth instead of chicken broth and add cooked chickpeas or white beans for added protein.
Q7: What can I serve with Persian Okra Stew?
A7: Persian Okra Stew is delicious served over steamed rice or quinoa. You can also serve it with warm pita bread or naan. It’s also delicious topped with a dollop of plain Greek yogurt or sour cream.
Conclusion
Persian Okra Stew is a classic Iranian dish that’s full of flavor and easy to make. It’s a hearty and comforting stew that’s perfect for cold winter nights. The okra adds a unique texture and flavor to the stew, and the spices add warmth and depth.
Plus, it’s a great way to get your daily dose of vegetables. With just a few simple ingredients, you can have a delicious and nutritious meal in minutes. Thank you for reading.
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My name is Lori Walker. I’m a registered dietitian, food blogger and food enthusiast. I share easy healthy, delicious recipes on my blog and review necessary kitchen items. The recipes I share take less… Read more
