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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Okra Stew, Caribbean
8 servings over brown rice


2 lbs Okra, whole frozen
1 lb Okra, frozen cut
2 large Onions
8 Garlic Cloves, crushed
1 lb Sweet Peppers, green, red and yellow
1/2 tsp. Allspice, ground
Red Pepper Sauce, to taste
1 lb Roma Tomatoes
3 cups Brown Rice cooked in 6 cups of water
(To enlarge the photo of the Caribbean okra stew, click on the photo or link)


We prepare this recipe by cooking the rice on the stovetop and the stew in our microwave oven.  If you wish to cook fewer serving, cut the recipe in half.

We begin by placing the six cups of water in our covered rice cooking pot and bring the water to a boil on high heat.

While the water is heating, thaw the frozen okra in the microwave oven in a covered dish, and peel the onions and garlic.  Dice one of the onions, and cut the other onion and half (lengthwise) and slice the halves.  Place the onions in a large microwaveable covered dish.  Crush the garlic and add to the covered dish.  Add the hot pepper sauce and allspice and mix well.  Cover the dish, and cook in the microwave oven on "high" for 5 minutes.

When the water in the rice pot begins to boil, add the rice, cover, and reduce the heat to "simmer".  When all the water has been absorbed, turn the heat off.

Wash the sweet peppers, remove the stem and seeds, and slice into strips.  When the onions and garlic have finished cooking, add the okra and peppers and mix. Cover the dish and place back into the microwave for another 10-15 minutes, or until the okra and peppers have become hot, but not fully cooked.  Mix after each 5 minutes of cooking to insure uniform heating.

While these ingredients are cooking, wash the tomatoes and remove the stem end.  Slice each tomato lengthwise, and then slice the halves across into semicircles.  When the okra and peppers have become hot, add the tomatoes, cover, and cook for another 10 minutes, or until the veggies are cooked to your satisfaction, mixing after each 5 minutes.

Serve over a bed of brown rice and enjoy!

Ingredients information

Allspice, ground


Okra, Frozen

Okra, Frozen, Cut

Onions, Yellow

Pepper, Green Bell

Pepper, Red Bell

Pepper, Yellow Bell

Pepper Sauce - Hot Red

Rice, Brown

Tomatoes, Roma
- Love -
It makes everything taste better!

Utensils and Equipment Information

Dish, Ceramic Baking

Dish, Glass Baking

Garlic Press


Measuring Spoons

Pot, Glass

Spoon, Large Mixing

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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