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Summer Stew with Navy Beans and Okra

  • SERVINGS: 4
  • HEALTHY
  1. 1 cup dried navy beans (about 7 ounces), picked over and rinsed
  2. 2 bay leaves
  3. 2 garlic cloves, peeled, plus 1/2 teaspoon minced garlic
  4. Salt
  5. 1 teaspoon vegetable oil
  6. 1 thin slice of bacon (about 1 1/2 ounces), finely chopped
  7. 1/2 medium onion, finely chopped
  8. 2 cups vegetable stock or water
  9. 2 teaspoons minced fresh thyme
  10. 1 1/2 cups fresh or thawed frozen corn kernels
  11. 1 cup thickly sliced fresh or thawed frozen okra (about 5 ounces)
  12. 3 medium tomatoes, seeded and coarsely chopped
  13. Freshly ground pepper
  1. Put the beans in a bowl, cover with water and let soak overnight. Drain the beans, put them in a medium saucepan and add the bay leaves, garlic cloves and 1 1/2 quarts of water. Bring to a boil, then reduce the heat to moderately low and cook, partially covered, until tender but not mushy, about 1 hour. Season with salt about 10 minutes before the beans are done. Drain the beans and discard the bay leaves and garlic.
  2. Heat the oil in a medium saucepan. Add the bacon and cook over moderate heat until just crisp; pour off any excess fat. Add the onion and minced garlic and cook, stirring, until softened, about 2 minutes. Add the beans, vegetable stock and thyme and simmer over moderately low heat until the liquid is reduced by two-thirds, about 15 minutes. After 10 minutes, add the corn and okra and cook until tender. Stir in the tomatoes and cook until slightly softened, about 1 minute. Season with salt and pepper and serve.
Notes One Serving Calories 293 kcal, Protein 16 gm, Carbohydrates 53 gm, Cholesterol .9 mg, Total Fat 3.9 gm, Saturated Fat .7 gm.
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