Stewed Okra and Tomatoes

Dairy-Free | Gluten-Free | Main Dishes | Quick & Easy | Soups | No Added Sugars | High in Fiber | Vegan | Vegetarian | WIC Friendly

Using great ingredients means you can keep things simple—start with veggies, add some spice, put it on rice. 

Meal Stewed Okra And Tomatoes
4
Servings
15 minutes
Total Time
$0.67
Cost per serving
Temperature: Medium-high heat
Serving size:1 cup sauteed okra, 1/2 cup rice
Prep time:5 minutes
Cook time:10 minutes
Total time:15 minutes
Equipment:

Large Frying Pan, Measuring Cups and Spoons

Utensils:

Mixing Spoon

Ingredients

2 teaspoons olive or vegetable oil

1 small onion, chopped

1 16 ounce package frozen okra

1 14.5 ounce can no salt added diced tomatoes

1 1/2 teaspoons CYP Salt-Free All-Purpose Seasoning

1 teaspoon hot sauce

1/4 teaspoon black pepper

2 cups cooked brown rice

Instructions

  1. Before you begin, wash your hands, surfaces, tops of cans, produce, and utensils.
  2. Heat oil in a large frying pan over medium-high heat.
  3. Sauté onion until tender, about 3 minutes.
  4. Add frozen okra, diced tomatoes, Salt-Free All-Purpose Seasoning, hot sauce, and black pepper to frying pan. Cook, stirring frequently, until okra is slightly tender, but not mushy, about 5 minutes.
  5. Serve 1 cup of sautéed okra over ½ cup of brown rice.

Tips

  • To try a Somali-type flavor, try using 2 teaspoons ground cumin and 1 teaspoon ground coriander seed in place of 1 teaspoon hot sauce. You can also add 1/4 cup cilantro for garnish!
Featured
Ingredients

What goes in Stewed Okra and Tomatoes?

White Onion
White Onion
Canned Diced Tomatoes
Canned Diced Tomatoes
Brownrice
Brown Rice
Hotsauce
Hot Sauce
Frozen okra
Frozen Okra

Nutritional Information
(Per Serving)

CALORIES
250
TOTAL FAT
9g
SODIUM
350mg
TOTAL CARBS
39g
PROTEIN
6g
See complete nutrition facts >>
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