Greek Baked Okra with Potatoes (Bamies Sto Fourno)
Greek Baked Okra with Potatoes (Bamies Sto Fourno) is a hearty, vegetable-packed dish bursting with Mediterranean flavours. Tender okra, potatoes, and eggplant are baked in a rich, aromatic tomato sauce with oregano, thyme, and a hint of cinnamon. Naturally gluten-free and vegetarian, this wholesome Greek classic is perfect as a main or side. Enjoy it with crusty gluten-free bread to soak up every delicious bite!
What are Lathera Recipes?
This dish is part of Lathera, a traditional Greek style of cooking where vegetables are slowly cooked with plenty of olive oil. The name comes from the Greek word láthi (λάδι), meaning oil, highlighting its rich, comforting nature. Simple yet nourishing, Lathera dishes have long been a staple in the Greek diet, often enjoyed with bread and cheese. While they are popular during Lent, Greeks traditionally ate mostly vegetarian meals year-round, making dishes like this a key part of their cuisine.
Story Behind the Recipe
Growing up, my mum made okra on the stovetop, often using canned okra. It was one of my father’s favorite meals. Now, in my own home, I love growing vegetables, and okra is one of the easiest to grow. Over time, I’ve learned to cook it in different ways, but baking is my mum’s favorite. It gives the best texture—tender, flavorful, and never slimy!
Many people like the idea of eating okra but don’t enjoy its slimy texture, especially when cooked on the stovetop. Also, if the tops aren’t trimmed the right way, the seeds can be exposed, making it even more slippery. That’s why I created this recipe—to help people enjoy okra in a new way. Baking gives it the best texture. Watch the video below to see how to trim okra properly!
Watch How to Make It
Can I Use Canned or Frozen Okra?
Frozen okra works perfectly in this recipe, as the tips are already trimmed. Simply place the frozen okra directly into the oiled baking tray without needing any extra prep!
Canned okra can also be used in this recipe. Just drain and gently rinse it before placing it in the tray. It's important to cut the potatoes into 1cm cubes, as smaller pieces are needed to ensure all ingredients cook evenly. The total baking time is reduced to 45 minutes, and the end result will be more saucy than when using fresh or frozen okra.
Some of Okra's key benefits
Rich in Vitamins and Minerals: Okra is a great source of vitamin C, vitamin K, folate, and vitamin A, all of which help boost immunity and support healthy skin.
High in Fiber: Okra is rich in dietary fiber, which helps with digestion, promotes gut health, and can assist in managing blood sugar levels.
Antioxidants: It contains antioxidants like flavonoids and polyphenols, which can help reduce inflammation and protect cells from damage.
Low in Calories: Okra is low in calories, making it a healthy option for weight management.
Heart Health: The fiber, magnesium, and potassium in okra support heart health by helping to lower cholesterol and blood pressure.
Good for Bone Health: Thanks to its vitamin K content, okra helps with bone strength and healing.
Including okra in your diet provides a nutrient-packed addition to meals while supporting overall health!
Greek Baked Okra with Potatoes (Bamies Sto Fourno)
Serves: 4–6 (as a main or side dish)
Prep Time: 15 minutes
Cook Time: 1 hour
INGREDIENTS
Vegetables:
500g fresh okra
¼ cup (60ml) extra virgin olive oil (plus extra for drizzling)
2 (about 400g) medium potatoes, diced 2cm cubed pieces
1 large red onion, finely chopped
1 medium eggplant, diced
1 red capsicum, thinly sliced
2 large garlic cloves, minced
2 tablespoons tomato paste
400g canned crushed tomatoes
1 cup water or vegetable stock
Seasoning:
1 teaspoon dried thyme
1 teaspoon dried oregano
½ teaspoon ground cinnamon (optional, for depth)
2 teaspoons sea salt
½ teaspoon black pepper
2 bay leaves
INSTRUCTIONS
1. Make the Eggplant and Capsicum Tomato Sauce
Heat the olive oil in a saucepan over high heat. Add the onion and eggplant onion and cook until soft, about 2-3 minutes. Stir in the capsicum, potatoes, and minced garlic and cook for another 2 minutes until lightly browned. Add the tomato paste, stir for a minute, then pour in the crushed tomatoes, oregano, thyme, cinnamon, salt, pepper and bay leaves. Add 1 cup water (or vegetable stock), and stir well, and let simmer for 3 minutes.
2. Prepare the Okra
In the meantime, wash the okra and pat dry. Trim the tops by cutting around the cap in a cone shape, being careful not to expose the seeds (this prevents sliminess).
3. Assemble the Dish
Preheat the oven to 190°C. Lightly drizzle extra virgin olive oil over the baking dish to prevent sticking, then arrange the okra in a single layer. Evenly pour the sauce over the vegetables and finish with a final drizzle of olive oil and pour one cup of water over the sauce.
4. Bake Until Tender
Take a piece of baking paper and scrunch it up. Lightly wet it, then squeeze out the excess water. Unfold the paper and place it over the food inside the baking tray, ensuring it fits snugly to cover the ingredients. Bake for 45 minutes then uncover and bake for another 15 minutes until the okra is tender, the potatoes are cooked through, and the sauce has thickened.
5. Serve
Let it rest for a few minutes before serving. Enjoy warm with steamed rice, or crusty gluten-free bread or alongside grilled meats and feta. Optional to sprinkle finely chopped parsley and crumbled feta over the top.
Have you tried this recipe?
Please leave me a rating and comment below, or share it with me at @CreateCookShare on
Margaret Pahos @CreateCookShare
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