Southern Okra Bean Stew

Source: Food Hero

Serving size: 1 cup

Servings per recipe: 14

This stew has both beans and rice, making it a complete protein! Very hearty stew that can be a complete meal on a cool day.

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  • 4 cups water
  • 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 ounces frozen, sliced okra
  • salt and pepper to taste


Sharp Knife Cutting board Large pot Can opener Measuring cups Measuring spoons Mixing spoon


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 1 cup quick cooking rice, reduce water by 1 cup.

More About Okra

How to Select

Choose brightly colored, firm pods.

How to Store

Do not rinse for storage. Refrigerate in a plastic bag with some air holes. Store okra in refrigerator for up to 3 days. Freeze for later: Trim stems, blanch in water, cool, and freeze in plastic bags. Use within 1 year.

How to Prepare

Rinse thoroughly. Scrub fuzz off skin. Chop. Becomes slimy if overcooked or boiled. Sauté or fry, steam, grill, or roast in a small amount of oil. Add to casseroles, rice and vegetable dishes, curry, soups, and stews.