Dari Arab, ke meja makan anda...


Let's learn about bamia first... So, what is bamia???
Bamia is from Arabic word باميا (bāmiyā) or بامية (bāmiya). It's also widely known as Okra, ladies' fingers, bhindi, ochro or gumbo. It is valued for its edible green seed pods. The geographical origin of okra is disputed, with supporters of West African, Ethiopian, and South Asian origins. The plant is cultivated in tropical, subtropical and warm temperate regions around the world.
external image A5okra.jpg
This is bamia! In Malaysia, we call it as bendi. =)

Health benefits of Bamia

  • The bamia pods are among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
  • The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.
  • The pods compose healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
  • Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.
  • The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps human body develop immunity against infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals.
  • They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
  • The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.
external image images?q=tbn:ANd9GcSViqxQz8SNwvs0X9_eU_m1Dljrg13wIv4J0TwVqHXyY_epF4bD1gexternal image Hong_Kong_Okra_Aug_25_2012.JPG

Bamia and lamb stew is popular dish in Egypt and other middle eastern regions.


½kg okra
12kg of cubed lamb, cubed chicken fillets or 12 kg chicken piece
14cup oil
2big onions
2cups of fresh blended tomatoes
1teaspoon tomato paste
1teaspoon salt
14teaspoon cracked black pepper
1teaspoon cumin
1teaspoon ground coriander powder
1teaspoon crushed garlic
2cups hot water
14cup coriander leaves, chopped (cilantro)
lemon juice


  • Wash okra and chop off stems.

external image washed-okra.jpg

  • Cut onions into fine pieces.

external image 2-cut-onion.jpg
  • Sauté onions in oil till golden on medium.

external image taco-onion-and-garlic.jpg

  • Add garlic and stir for a few seconds.

external image saute-garlic-and-onion.jpg

  • Add spices stir for a few seconds add meat cook till water from meat drys on medium heat.
  • Stir at intervals.
  • Add tomato paste stir for a few seconds add blended tomatoes and water to meat, cook until meat is done.
  • Add okra to meat and simmer on medium low for 13 minutes.
external image basmati-006%20(1).jpg

  • Add the chopped coriander and lemon juice, simmer another 3 minutes.
  • Serve hot with basmati white rice

Bamia Lamb can be found at these restaurants in Malaysia

Al Rawsha Restaurant

No 8, Jalan Kampung Pandan

55100 Kuala Lumpur

website: www.alrawshakl.com

email: alrawsha.restaurant @ gmail.com

Hadramawt (M) Sdn Bhd (Restaurant & Catering)

Tel: 03-2142 2744 or 012-295 1384 (Chulan Square, KL)

03-4256 0678 (Jalan Ampang, KL)

Or reserve online