- 1 teaspoon extra virgin olive oil
- 1 large onion, diced
- 3 medium garlic cloves, minced
- ¼ teaspoon cayenne pepper
- ¼ teaspoon sweet paprika
- ¼ teaspoon cumin
- 2 teaspoons chili powder
- ¼ teaspoon celery salt
- Hot sauce, optional
- 1 cup (200 g) uncooked short-grain brown rice
- 2 medium bell peppers (red, orange, green, or yellow), diced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 2 cups (200 g) chopped fresh or frozen okra
- One 14.5-ounce (411 g) can fire-roasted diced tomatoes, with juice
- One 15-ounce (425 g) can red beans, no salt added, with liquid (or 1 ¾ cups cooked, with 2∕3 cup water)
- 2 cups (474 ml) reduced sodium vegetable broth
- ½ cup (119 ml) water
- ¼ cup (15 g) chopped fresh parsley
- Heat the olive oil in a large skillet over medium heat.
- Add the onions and cook for 5 minutes.
- Add the garlic, cayenne, paprika, cumin, chili powder, celery salt, hot sauce (if desired), and rice. Cook for 2 minutes, stirring often.
- Add the bell peppers, carrots, celery, and okra. Saute for an additional 5 minutes, stirring frequently.
- Add the tomatoes, red beans, broth, and water. Stir well. Bring to a boil, reduce the heat to medium-low, cover, and cook for 1 hour and 10 to 20 minutes, until the rice is tender, stirring frequently. Add additional water as needed to compensate for moisture lost to evaporation, but avoid thinning the consistency too much (it should be thick).
- Remove from the heat and sprinkle with the parsley immediately before serving.
Variation: Substitute any other kind of bean for the red beans (such as black beans, chickpeas, or heirloom varieties).
Recipe from Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes, ©Sharon Palmer 2014. Reprinted with permission from the publisher, The Experiment.
Star Nutrients: folate (17% DV), thiamin (11% DV), vitamin A (110% DV), vitamin B6 (15% DV), vitamin C (113% DV), vitamin K (74% DV), calcium (12% DV), copper (15% DV), iron (16% DV), magnesium (13% DV), manganese (35% DV), phosphorus (14% DV), potassium (19% DV), zinc (12% DV)
- Serving Size: 1 ½ cups
- Calories: 280
- Sugar: 7 g
- Sodium: 424 mg
- Fat: 3 g
- Saturated Fat: 1 g
- Carbohydrates: 56 g
- Fiber: 12 g
- Protein: 10 g
- Cholesterol: 0 mg