This standard from the American South contains a varied blend of flavors and textures, all pulled together by the unique character of okra.

　　

Ingredients

6 to 8 servings

　　2 tablespoons olive oil

　　2 medium onions, chopped

　　2 medium celery stalks, diced

　　5 cups water

　　One 16-ounce can salt-free diced tomatoes, undrained

　　4 cups small, tender okra, sliced 1/2 inch thick

　　1 medium green bell pepper, chopped

　　2/3 cup raw brown rice, rinsed

　　2 bay leaves

　　1 1/2 teaspoons salt-free seasoning (see page 4 for brands)

　　1/4 teaspoon dried hot red pepper flakes or cayenne pepper, or to taste

　　Salt and freshly ground pepper to taste

　　

Step 1

Heat the oil in a soup pot. Add the onions and celery and sauté over low heat until the onions are golden.

　　

Step 2

Add the water and all the remaining ingredients except the salt and pepper. Enough red pepper flakes or cayenne should be used to give the soup a distinct bite, but use your discretion. Bring to a simmer, then simmer gently, covered, stirring occasionally, for about an hour, or until the rice is cooked and the vegetables are tender.

　　

Step 3

Discard the bay leaves and season with salt and pepper. Serve at once, or if time allows, let the soup stand off the heat for an hour or so, then heat through before serving. The soup will thicken considerably as it stands. Add more water as needed and adjust the seasonings, but let it remain very thick.

　　

Nutrition Information

Step 4

Per serving:

　　

Step 5

Calories: 153

　　

Step 6

Total fat: 5g

　　

Step 7

Protein: 4g

　　

Step 8

Fiber: 5g

　　

Step 9

Carbohydrate: 25g

　　

Step 10

Cholesterol: 0mg

　　

Step 11

Sodium: 28mg

　　Vegan Soups and Hearty Stews for All Seasons