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Active time
20 minutes
Total time
30 minutes
6-8 servings

1 cup quick-cooking brown rice (uncooked)               

2 tablespoons extra-virgin olive oil

2 cloves garlic, peeled and diced

1 onion, diced

2 teaspoons Cajun seasoning pre-mix

½ teaspoon ground hot or chipotle pepper

1 package (16 ounces) frozen bell pepper strips

1 can (28 ounces) diced tomatoes, drained

1 can (15 ounces) red kidney beans, drained and rinsed

½ pound frozen cooked shrimp, thawed (optional)

1 cup vegetable broth

1  package (16 ounces)  frozen cut okra

Salt and pepper

Hot sauce     

  1. Cook the rice according to the package directions. While the rice is cooking, heat the oil over medium heat in a Dutch oven or large pot.
  2. Add the garlic and onion and sauté for several minutes. Add the Cajun spice and pepper and cook, stirring, for two minutes. Add the pepper strips, tomatoes, beans, shrimp, and broth. Stir and bring just to a boil.
  3. Reduce the heat to a simmer, cover, and cook for 10 minutes. Stir in the okra and simmer for 5 minutes longer. Season to taste with salt and pepper.  Serve with the brown rice, and hot sauce on the side.


An Oldways recipe and photo


Calories: 250
Fat: 5g
Sodium: 312mg
Carbohydrate: 41g
Protein: 13g

Yield: 6-8 servings

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