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!
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