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Southern Okra Bean Stew
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Southern Okra Bean Stew
Makes: 14 cups
Prep time: 10 minutes
Cooking time: 30 minutes
Photo of Southern Okra Bean Stew
Prep time: 10 minutesCooking time: 30 minutesTotal time: 40 minutes


4 cups
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


  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.


  • 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 1/2 to 1 3/4 cups drained beans.
Serving Size: 
1 cup
Nutritional Label: 
Photo of Nutrition Facts of Southern Okra Bean Stew
  • whole wheat roll
  • a glass of low-fat milk

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