A combination of hearty whole grains, creamy beans and tasty veggies make a satisfying and delicious stew.
Southern Okra Bean Stew

Ingredients
4 cups water
1 can (14.5 ounces) diced tomatoes with liquid
1 onion, chopped
3 cloves garlic, minced or ¾ 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 ounces) kidney beans, rinsed and drained
3 cans (8 ounces each) tomato sauce
1 package (16 ounces) frozen, sliced okra
¼ teaspoon each salt and black pepper
Directions
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- In a large pot, combine the water, diced tomatoes, onion, garlic and seasonings.
- Bring to a boil and reduce heat; simmer uncovered for 5 minutes.
- Add rice, beans, tomato sauce and okra. Simmer uncovered for 8 to 10 minutes, or until the vegetables are tender.
- Add liquid as needed for the thickness you want. Add salt and pepper to taste.
- Refrigerate leftovers within 2 hours.
Notes
- Substitute 2 cups cooked rice for the quick rice and reduce water by 1 cup.
- Cook your own dry beans. One can (15 ounces) is about 1 ½ to 1 ¾ cups drained beans.
You might also like...
Sikil Pak (Mayan Pumpkin Seed Dip)

Sikil Pak (Mayan Pumpkin Seed Dip)
Enjoy this Mayan-inspired dip with fresh veggies or whole-grain chips.
Prepare:
10 minutes
Cook:
15 minutes
Makes:
1 ½ cups
Prepare:
5 minutes
Cook:
6 to 8 minutes
Makes:
4 muffin halves
Refrigerator Pickled Vegetables

Refrigerator Pickled Vegetables
Make your own crispy pickled vegetables at home with this simple recipe.
Prepare:
20 minutes
Makes:
2 pints or 1 quart
Hot Apple Orange Cider

Hot Apple Orange Cider
Warm and flavorful drink that is comforting on a cold day and perfect for celebrating the holiday season.
Prepare:
5 minutes
Cook:
2 hours
Makes:
12 cups
Jollof Rice

Jollof Rice
This flavorful variation of a West African favorite includes brown rice, tomatoes, onions, peppers, broth and seasonings. Thanks to the OSU Extension African Heritage Work Group for this recipe.
Prepare:
10 minutes
Cook:
55 to 60 minutes
Makes:
8 to 9 cups
Slow Cooker Black Bean, Sweet Potato and Quinoa Chili

Slow Cooker Black Bean, Sweet Potato and Quinoa Chili
This simple-to-make and healthy slow cooker chili is full of flavor. Substitute any vegetables you have on hand and freeze extras for an easy lunch.
Prepare:
20 minutes
Cook:
2 to 6 hours
Makes:
12 cups
Comments
The chili powder gave the stew a little snap that I really appreciated (I added extra to really give it some zing)!