TMB Studio
Southern Okra Bean Stew
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 11 servings (about 4 quarts).
When this spicy stew's simmering on the stove, my 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. Everyone leaves the table feeling satisfied—and eager to have it again soon. —Beverly McDowell, Athens, Georgia
Ingredients
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4 cups water
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1 can (28 ounces) diced tomatoes, undrained
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1-1/2 cups chopped green peppers
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1 large onion, chopped
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3 garlic cloves, minced
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1 teaspoon Italian seasoning
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1 teaspoon chili powder
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1/2 to 1 teaspoon hot pepper sauce
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1/2 teaspoon salt
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1 bay leaf
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4 cups cooked brown rice
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2 cans (16 ounces each) kidney beans, rinsed and drained
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3 cans (8 ounces each) tomato sauce
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1 package (16 ounces) frozen sliced okra
Directions
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1.
In a large Dutch oven, combine the first 10 ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
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2.
Add the rice, beans, tomato sauce and okra. Simmer, uncovered, until the vegetables are tender, 8-10 minutes. Discard bay leaf.
Nutrition Facts
1-1/2 cups: 217 calories, 1g fat (0 saturated fat), 0 cholesterol, 661mg sodium, 44g carbohydrate (7g sugars, 9g fiber), 10g protein.
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