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Food For Thought: Southern Okra bean stew

January 23rd, 2013

Food for Thought, brought to you by the Oregon State Student Health Services Dietician Lynn Cordes, MS, RD, LD.

Looking for an easy one-pot meal that warms the soul? Look no further! You won’t even know that this tasty meal is “low-cal” because of the delicious spices and filling combination of beans and veggies! Try a vegetable that might be new to you as well- Okra! This little green pod packs a real nutritional punch, high in Vitamin B-6, Folic acid, and soluble fiber-the kind that helps lower cholesterol! Did I mention it’s a one pot meal? Great idea for busy winter nights!

Food Hero Recipe:


4 cups water
1 can (14.5 ounce) diced tomatoes with liquid1 onion, chopped
3 cloves garlic, minced
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


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.

For more nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here

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