Southern Okra Bean Stew
Serves: 14

Southern Okra Bean Stew

This is a very hearty stew that can be a complete meal on a cool day. For example, okra, these vegetables are filled with vitamins, minerals, and fiber that help with digestion and keep us full longer.

Prep time: 10 minutes

Cook Time: 30 minutes

Ingredients

  • 4 cups of water
  • 1 can (14.5 ounces) diced tomatoes with liquid
  • 1 onion, chopped
  • 3 cloves garlic, minced or
  • 3/4 teaspoons of garlic powder
  • 1 teaspoon Italian Seasoning
  • 1 teaspoon chili powder
  • 1 teaspoon hot sauce
  • 1 cup quick brown rice, uncooked
  • 1 can (14.5 ounces) kidney beans, rinsed and drained
  • 3 cans (8 ounces each) tomato sauce
  • 1 package (16 ounces) frozen, sliced okra
  • salt and pepper to taste
Serving Size: 1 Cup
 
NutrientsAmount
Calories110
Total Fat0.5 g
Saturated Fat0 g
Cholesterol0 mg
Sodium510 mg
Total Carbohydrate22 g
Dietary Fiber4 g
Total Sugars5 g
Added Sugars included0 g
Protein4 g

Directions

  1. In a large pot, combine the water, diced tomatoes, onion, garlic, and seasonings.
  2. Bring to a boil and reduce heat; simmer uncovered for 5 minutes.
  3. Add rice, beans, tomato sauce, and okra. Simmer uncovered 8-10 minutes or until vegetables are tender. Add liquid as needed for desired consistency.
  4. Refrigerate leftovers within 2 hours.

Recipe Source: foodhero.org southern okra bean stew

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