Every once in a while,Â people should take time to go through their recipes. I did that the other day and came across one thatÂ contained several ingredients just happen to be in their prime in my garden.
I put together a “stew” that contained okra, tomatoes, bell peppersÂ and onions that were begging to be part of somethingÂ delicious. When combined withÂ brown rice, kidney beans and tomato sauce, it made a dish that not only is nutritious but tasty.
Okra Bean Stew
4 cups water
1 28-ounce can diced tomatoes, undrained
1Â½ cups chopped green peppers
1 large onion, chopped
3 garlic cloves, minced
1 teaspoon Italian seasoning
1 teaspoon chili powder
Â½ to 1 teaspoon hot pepper sauce
Â¾ teaspoon salt
1 bay leaf
4 cups cooked brown rice
2 16-ounce cans kidney beans, rinsed and drained
3 8-ounce cans tomato sauce
1 16-ounce package frozen sliced okra
In a large Dutch oven or soup kettle, combine the first 10 ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
Add the rice, beans, tomato sauce and okra. Simmer, uncovered, for 8 to 10 minutes or until vegetables are tender. Discard bay leaf.
Yield: Serves 11.
Approximate nutritional analysis per 1Â½-cup serving: 198 calories, 1 gram fat (trace saturated), no cholesterol, 926 milligrams sodium, 41 grams carbohydrates, 7 grams fiber, 8 grams protein.