Southern Okra Bean Stew Recipe

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When this spicy stew's simmering on the stove, Beverly McDowell's family has a hard time waiting for dinner. "It's much like a thick tomato-based soup with a hearty mix of okra, brown rice and beans," she writes from Athens, Georgia. "Everyone leaves the table feeling satisfied...and eager to have it again soon."
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:11 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 11 servings

Ingredients

  • 4 cups water
  • 1 can (28 ounces) diced tomatoes, undrained
  • 1-1/2 cups chopped green peppers
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon Italian seasoning
  • 1 teaspoon chili powder
  • 1/2 to 1 teaspoon hot pepper sauce
  • 3/4 teaspoon salt
  • 1 bay leaf
  • 4 cups cooked brown rice
  • 2 cans (16 ounces each) kidney beans, rinsed and drained
  • 3 cans (8 ounces each) tomato sauce
  • 1 package (16 ounces) frozen sliced okra

Nutritional Facts

One serving (1-1/2 cups) equals 198 calories, 1 g fat (trace saturated fat), 0 cholesterol, 926 mg sodium, 41 g carbohydrate, 7 g fiber, 8 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat.

Directions

  1. In a large Dutch oven or soup kettle, combine the first 10 ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
  2. Add the rice, beans, tomato sauce and okra. Simmer, uncovered, for 8-10 minutes or until the vegetables are tender. Discard bay leaf. Yield: 11 servings.
Originally published as Southern Okra Bean Stew in Light & Tasty December/January 2002, p63

Nutritional Facts

One serving (1-1/2 cups) equals 198 calories, 1 g fat (trace saturated fat), 0 cholesterol, 926 mg sodium, 41 g carbohydrate, 7 g fiber, 8 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat.

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