Brown Rice, Bean And Okra Chili Recipe

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0 votes | 839 views
Servings: 4

Ingredients

Cost per serving $2.61 view details
  • vegetable cooking spray
  • 1/2 c. minced sweet onion
  • 1/2 c. minced green bell pepper
  • 1/2 c. minced celery freshly grnd black pepper to taste
  • 4 x cloves chopped garlic
  • 28 ounce no-salt-added whole tomatoes stewed, undrained (two cans, about 1.75 c.)
  • 10 ounce low sodium tomato juice
  • 1/2 c. water
  • 15 ounce cooked red kidney beans liquid removed and rinsed
  • 1 Tbsp. minced fresh parsley
  • 1/4 c. dry oregano
  • 1 pch red pepper flakes or possibly warm pepper sauce to taste
  • 2 x bay leaves
  • 1/4 tsp grated orange rind
  • 1 1/2 c. brown rice (or possibly a blend)
  • 10 ounce frzn okra sliced minced fresh cilantro

Directions

  1. Tested with red-pepper flakes, a sweet Mayan onion, fiesta-style stewed tomatoes, and a rice blend (white, brown, and pre-cooked wild). We used frzn, precooked beans.The longer this cooks the better.
  2. Stovetop (40 mins)
  3. 1. Spray a 4-quart pan, heat over medium, and add in the onion, pepper and celery. Season with pepper and garlic. Cook stirring till*crisp-tender*
  4. (4 to 5 mins).
  5. 2. Add in the tomatoes, juice, beans, parsley, oregano, warm pepper (sauce or possibly flakes), bay, and orange.
  6. 3. Bring to a boil over high heat. Add in rice. Reduce heat to low to simmer and cook the rice (about 20 to 25 mins).
  7. 4. Continue cooking for added flavor or possibly add in okra and cilantro now; simmer, covered, about 10 min (less if okra is thawed).
  8. Veg]
  9. NOTES : nee: Hearty Vegetable GumboA crockpot can be used to simmer and cook the rice on low. Total time: about 2hrs.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 573g
Recipe makes 4 servings
Calories 434  
Calories from Fat 31 7%
Total Fat 3.66g 5%
Saturated Fat 0.76g 3%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 355mg 15%
Potassium 1328mg 38%
Total Carbs 88.63g 24%
Dietary Fiber 14.6g 49%
Sugars 12.53g 8%
Protein 15.2g 24%
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