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White Bean and Okra Stew

Okra is a healthy vegetable that is popular in Southern, Caribbean, African, and South Asian cuisine. Okra can be found in raw or frozen forms in the grocery store and consists of the edible seed pods of the flowering Okra plant. Okra is a good source of dietary fiber and is low in calories and carbs! This white bean and okra stew provides a wonderful opportunity to try okra with a budget-friendly and easy-to-prepare recipe. Try this stew served on top of a whole grain such as brown rice, quinoa, barley, or whole wheat pasta for additional dietary fiber and protein. It also works great on top of cauliflower rice!

Servings: 10 servings

Individual Portion: 1 cup Prep Time: 15 minutes Cook Time: 30 minutes


2 Tablespoons canola or olive oil

2 carrots, halved and sliced

2 stalks celery, sliced

1 small onion, chopped

2 cloves garlic, minced

1 can (14 oz) diced tomatoes, low-sodium

8 oz tomato sauce

15.5 oz can white beans (Great Northern Beans or white kidney beans or cannellini beans), drained and rinsed

16 oz frozen sliced okra or fresh sliced okra

1 teaspoon coarse salt

¼ cup water


1. In a large pot or Dutch oven, heat 2 Tbsp oil over medium heat.

2. Add carrots, celery, and onion and cook 10-12 minutes or until softened, stirring occasionally. Stir in garlic and sofrito and mix well for 1 minute.

3. Stir in tomatoes, tomato sauce, white beans, okra, salt, and ¼ cup water. Stir well to mix until well-blended. Bring to a boil then reduce heat and simmer with the lid on for about 10 minutes until okra is tender in surrounding liquid. Stir occasionally while cooking and add additional water as needed for desired consistency.

4. Serve warm on top of white rice or whole grain brown rice for additional dietary fiber.

Nutrition Facts: Serving size: 1 cup | Calories: 116 | Total Fat: 3 g | Saturated Fat: 1 g | Cholesterol: 0 mg | Sodium: 329 mg | Total Carbs: 19 g | Dietary Fiber: 5 g | Sugars: 5 g | Protein: 5 g


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