Bamya (Iraqi Okra Stew)

Bamya is one of those dishes that instantly feels like home and reminds me of my childhood. It’s a classic Iraqi okra stew that’s rich, comforting, and deeply flavorful — the kind of meal that takes patience, but rewards you every time. Traditionally made with lamb, bamya can be adapted with other proteins, but this version uses lamb rack, cooked until tender in the pressure cooker before being finished slowly with okra, garlic, tomato paste, and warm spices.

This is not a rushed dish, and it shouldn’t be. The layering of flavors is what makes bamya special. Served with rice or warm bread and finished with a little lemon or pomegranate molasses, it’s a meal that’s meant to be savored.

Prep Time 20 mins

Cook Time 1 hr

Total Time 1 hr 20 mins

Cuisine: Arabic

Courses: Dinner

Difficulty: Intermediate

Description

This pressure cooker bamya recipe is a classic Iraqi okra stew made with lamb rack, tomato paste, garlic, and warm spices. Cozy, comforting, and perfect with rice or bread.

Ingredients

1 Lamb rack (cut into groups of 2 chops)
Okra (fresh or frozen)
5 cloves Garlic (whole)
2 tbsp Tomato paste
Beef or lamb broth (from cooked meat or bottled)
Olive oil
Salt & black pepper (to taste)
1/4 tbsp Curry
drizzle lemon juice or pomegranate molasses (Optional)

Instructions

1
Heat olive oil in the pressure cooker and sear lamb chops until deeply browned on all sides.
2
Remove excess oil, then add enough water to fully cover the meat.
3
Bring to a boil. After about 5 minutes, skim off and discard the foam from the surface.
4
Seal the pressure cooker. Once it begins to hiss, reduce heat to low and cook for 20 minutes.
5
While the lamb cooks, heat olive oil in a separate pot. Add tomato paste, garlic, and pomegranate molasses. Sauté until darkened and fragrant.
6
Add about ½ cup water, curry, salt, and okra. Cook for 5 minutes to coat and soften slightly.
7
Add the cooked lamb and some of the meat broth to the okra pot. Simmer uncovered for 20–25 minutes, until okra is tender and the sauce thickens.
8
Adjust salt, add black pepper, and finish with lemon juice if using. Serve hot with rice or bread.

Note

Frozen okra works just as well as fresh and helps keep the sauce from becoming slimy.

Don’t rush the final simmer — this is where the flavors fully come together.

Lamb can be substituted with beef or chicken, but cooking times may vary.

Keywords: bamya recipe, Iraqi bamya, okra stew, Iraqi okra stew, lamb bamya, pressure cooker bamya, Middle Eastern okra recipe, lamb rack stew, traditional Iraqi food