Bamyeh bil Zayt

Bamyeh bil Zayt Recipe - Vegan and Vegetarian Lebanese Dish

Region / culture: Lebanon | Preparation time: 15 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegan diet

Introduction

Bamyeh bil Zayt, a traditional Middle Eastern dish, is a celebration of simplicity and flavor. This vegetarian recipe, which translates to okra in oil, is a staple in many households, especially during the Lenten season or on meat-free days. It combines the unique texture of okra with the rich taste of tomatoes and a blend of aromatic spices, all simmered to perfection in olive oil. This dish is not only a testament to the region's culinary heritage but also to the ingenuity of creating hearty meals from simple ingredients.

History

The origins of Bamyeh bil Zayt can be traced back to the Levant, a region that has long celebrated the bounty of its land through its cuisine. Okra, the star of this dish, is believed to have been introduced to the Mediterranean through trade routes from Africa. Over time, it became a beloved ingredient, finding its way into various dishes. Bamyeh bil Zayt, in particular, reflects the Levantine ethos of using fresh, seasonal produce and cooking with olive oil, a staple of Mediterranean diets. This dish has been passed down through generations, each adding their touch, but always staying true to its humble beginnings.

Ingredients

1.5 lb (680 g) fresh, frozen, or canned okra, trimmed and washed
32 oz (907 g) tomatoes, washed and sliced
1 cup finely chopped onion
2 heads of garlic, peeled
1 tsp salt (optional)
0.5 cup vegetable oil or olive oil
1 cup fresh coriander, finely chopped and washed
1 tbsp ground dried coriander
4 cloves of garlic, crushed
1 fresh red or green chili
1 cup water
a dash of ground allspice
a dash of sugar

How to prepare

Fry the okra in oil.
Remove and place on paper towels.
Fry the onions in oil until they become transparent.
Add the dried coriander and garlic. Stir for 2 minutes until fragrant.
Add the tomatoes. Cook over medium heat for another 2 minutes.
Add the fried okra, salt, sugar, allspice, chili, and water.
Bring to a boil over medium heat and cook for 25 minutes or until the okra becomes tender.
Add fresh coriander and boil for 2 minutes.
Remove the chili and serve cold.

Variations

While the traditional recipe is cherished for its simplicity, there are several variations to explore:
Add chickpeas or lentils for a protein boost.
For a spicier version, increase the amount of chili or add a pinch of cayenne pepper.
Some versions incorporate meat, such as lamb or beef, for a heartier dish.

Cooking Tips & Tricks

To ensure the best texture and flavor for your Bamyeh bil Zayt, consider these tips:

- If using fresh okra, look for small, tender pods. They are less likely to be fibrous.

- To reduce the sliminess that okra is known for, soak it in vinegar for about 30 minutes before cooking, then rinse and dry.

- Use high-quality olive oil for cooking; its flavor is central to the dish.

- Simmer the dish uncovered to allow some of the liquid to evaporate, concentrating the flavors.

- Adding a bit of lemon juice or vinegar at the end of cooking can enhance the dish's overall flavor profile.

Serving Suggestions

Bamyeh bil Zayt is traditionally served cold as a side dish. It pairs beautifully with rice or bread, making it a versatile addition to any meal. For a complete meal, serve alongside grilled fish or chicken for added protein.

Cooking Techniques

The key to a successful Bamyeh bil Zayt lies in the cooking technique. Slow simmering allows the flavors to meld beautifully, while frying the okra beforehand helps to minimize its sliminess. Be sure to cook the tomatoes until they break down into a sauce, enriching the dish with their natural sweetness.

Ingredient Substitutions

If fresh okra is not available, frozen okra is a suitable substitute. There's no need to thaw it before cooking.

- In the absence of fresh tomatoes, canned diced tomatoes can be used. Adjust the cooking time as needed.

- For a different flavor profile, try using cilantro instead of coriander.

Make Ahead Tips

Bamyeh bil Zayt can be made ahead of time, as it is served cold and the flavors develop further when allowed to rest. Store it in an airtight container in the refrigerator for up to 3 days. Gently reheat if preferred warm, or enjoy it cold straight from the fridge.

Presentation Ideas

Serve Bamyeh bil Zayt in a beautiful bowl, garnished with fresh coriander leaves and a drizzle of olive oil. Accompany it with lemon wedges for guests to add a fresh squeeze of lemon juice to their liking.

Pairing Recommendations

This dish pairs well with a variety of wines. A crisp, dry white wine like Sauvignon Blanc or a light-bodied red wine like Pinot Noir can complement the flavors of the okra and tomatoes beautifully.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in a saucepan over low heat until heated through. Alternatively, it can be enjoyed cold.

Nutrition Information

Calories per serving

A serving of Bamyeh bil Zayt is relatively low in calories, with approximately 180-200 calories per serving. This makes it an excellent option for those looking for a light yet satisfying meal.

Carbohydrates

A serving of Bamyeh bil Zayt is relatively low in carbohydrates. The primary source of carbs in this dish comes from the tomatoes and onions. A single serving may contain approximately 10-15 grams of carbohydrates, making it a suitable option for those monitoring their carb intake.

Fats

The majority of the fat content in Bamyeh bil Zayt comes from the olive oil used in cooking. Olive oil is rich in monounsaturated fats, which are considered heart-healthy. A serving of this dish contains about 14 grams of fat, most of which are these beneficial fats.

Proteins

Bamyeh bil Zayt is not a high-protein dish, as its main ingredients are vegetables. However, it does provide a small amount of protein from the okra and tomatoes. A serving may offer around 2-3 grams of protein. For a more protein-rich meal, consider serving this dish with a side of legumes or grains.

Vitamins and minerals

This dish is a good source of vitamins A and C, thanks to the tomatoes and okra. It also provides dietary fiber, potassium, and iron. The fresh coriander adds a boost of vitamin K, essential for blood clotting and bone health.

Alergens

Bamyeh bil Zayt is naturally free from common allergens such as gluten, dairy, nuts, and soy, making it suitable for individuals with various dietary restrictions.

Summary

Overall, Bamyeh bil Zayt is a nutritious, low-calorie dish rich in vitamins, minerals, and heart-healthy fats. It's an excellent addition to a balanced diet, offering health benefits while delighting the palate with its flavors.

Summary

Bamyeh bil Zayt is a testament to the beauty of simple ingredients coming together to create a dish that is both nutritious and full of flavor. Whether you're exploring Middle Eastern cuisine or looking for a light and healthy meal option, this recipe is sure to delight. With its rich history, nutritional benefits, and versatile serving options, Bamyeh bil Zayt is a dish that celebrates the joy of cooking and eating well.

How did I get this recipe?

I can't forget the first time I saw this recipe for Bamyeh bil Zayt. It was a warm summer day, and I was visiting my dear friend Mariam in her cozy kitchen. As soon as I walked in, I was greeted by the intoxicating aroma of garlic, onions, and spices sizzling in olive oil.

Mariam was standing by the stove, stirring a pot filled with okra, tomatoes, and tender chunks of lamb. She smiled warmly at me and said, "I'm making Bamyeh bil Zayt, a traditional Lebanese dish that my mother used to make for us when we were children. Would you like to help me?"

I eagerly nodded and pulled up a chair next to her, eager to learn the secrets of this delicious dish. As we worked together, Mariam shared with me the story of how she learned to make Bamyeh bil Zayt from her mother, who had learned it from her grandmother, and so on. The recipe had been passed down through generations, each cook adding their own special touch to make it their own.

As the pot simmered on the stove, Mariam taught me the importance of using fresh ingredients and taking the time to cook everything slowly to allow the flavors to develop fully. She also shared with me the secret ingredient that made her Bamyeh bil Zayt truly exceptional - a splash of pomegranate molasses that added a tangy sweetness to the dish.

After a few hours of cooking and chatting, the Bamyeh bil Zayt was finally ready. Mariam served it with fluffy rice and a side of creamy yogurt, and we sat down to enjoy our meal together. The flavors were rich and complex, with the okra melting in my mouth and the lamb falling apart with each bite.

As I savored the dish, I realized that Bamyeh bil Zayt was more than just a recipe - it was a connection to my friend, her family, and the rich culinary traditions of Lebanon. I knew that I had to learn how to make it myself so that I could share it with my own loved ones one day.

Over the years, I practiced making Bamyeh bil Zayt in my own kitchen, tweaking the recipe here and there to suit my own tastes. I added a pinch of cinnamon for warmth and a handful of fresh mint for a burst of freshness. Each time I made it, I would think of Mariam and our special day in her kitchen, learning the secrets of this beloved dish.

Now, whenever I cook Bamyeh bil Zayt for my family and friends, I always think of the generations of cooks who came before me, passing down this recipe with love and care. I am grateful for the opportunity to carry on this tradition and share a taste of Lebanon with those I hold dear.

And so, as I sit here in my kitchen, stirring a pot of Bamyeh bil Zayt with a smile on my face, I am reminded of the power of food to bring people together, to create memories, and to keep traditions alive. Cooking this dish is not just about nourishing our bodies - it is about nourishing our souls and preserving the stories of those who came before us. And for that, I am truly grateful.