Southern Okra Bean Stew

Food Hero

14 servings, 1 cup each

This stew has both beans and rice, making it a complete protein! Very hearty stew that can be a complete meal on a cool day.

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Ingredients

4 cups water

1 can (14.5 ounce) 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 ounce) kidney beans, rinsed and drained

3 cans (8 ounces each) tomato sauce

1 package (16 ounce) frozen, sliced okra

salt and pepper to taste


Materials

Sharp Knife
Cutting board
Large pot
Can opener
Measuring cups
Measuring spoons
Mixing spoon

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.

4. Add liquid as needed for desired consistency.

5. Refrigerate leftovers within 2 hours.

Notes

Substitute 2 cups cooked rice for the 1 cup quick cooking rice, reduce water by 1 cup.

More About Okra

How to Select

Choose brightly colored, firm pods.

How to Store

Do not rinse for storage. Refrigerate in a plastic bag with some air holes. Store okra in refrigerator for up to 3 days. Freeze for later: Trim stems, blanch in water, cool, and freeze in plastic bags. Use within 1 year.

How to Prepare

Rinse thoroughly. Scrub fuzz off skin. Chop. Becomes slimy if overcooked or boiled. Saut or fry, steam, grill, or roast in a small amount of oil. Add to casseroles, rice and vegetable dishes, curry, soups, and stews.

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