Jambalaya Stew

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Choose whole-grain rice for an extra boost of fiber. Served together, rice and beans are a complete protein. Cooking the stew with the juices from the tomatoes and beans is a great way to get all the nutrients that are lost during boiling.

Preparation time:
Cooking time:

Difficulty: Easy - for beginners
Serves: 16 Servings


4 cups water
2 1/2 cups chopped tomato (about 2 large)
1 1/2 cups chopped green bell pepper (about 2 small)
1 cup chopped onion (about 1 medium)
1 teaspoon dried Italian seasoning
1 teaspoon chili powder
1 teaspoon hot sauce
3/4 teaspoon salt
3 garlic cloves, minced
1 bay leaf
2 cups uncooked instant rice
3 (8-ounce) cans no-salt-added tomato sauce
2 (15-ounce) cans no-salt-added red kidney beans, undrained
1 (16-ounce) package frozen sliced okra, thawed


Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.

Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.


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