This was posted by kellyg on the McDougall Recipes board at VegSource. Someone else pointed out that the white rice is not strictly McDougall-legal, but it looks like a good recipe.
2-3 Tablespoons water
1/2 cup coarsely chopped onion
1/2 cup coarsely chopped green bell pepper
2 garlic cloves, minced.
2 cups water
1 (14.5 oz.) can stewed tomatoes, undrained, cut up
1 (8-oz.) can tomato sauce
1/2 teaspoon dried Italian seasoning (you know, with dried basil and all that)
1/4 teaspoon ground red pepper (cayenne)
1/8 teaspoon fennel seed, crushed
1 cup uncooked regular long-grain white rice
1 (16oz.) can red beans (kidney) beans rinsed
1 (15.5-oz.) can large, white butter beans, drained, rinsed.
1. Heat water in large skillet over medium-high heat until hot. Add onion, bell pepper, garlic; cook and stir 3 to 5 minutes until crisp-tender. The water is only to stir “fry” the veggies in. Use as much as needed, but no more than needed to soften the veggies.
2. Stir in the 2 cups of water, tomatoes, tomato sauce, Italian season, gound red peeper and fennel seed. Bring to a boil. Add rice. Reduce to low; cover and simmer 20 to 30 minutes or until rice is tender, stirring occasionally.
3. Stir in beans. Cover; simmer an additional 5 to 10 minutes or until thoroughly heated, stirring occasionally.
It’s really good. Serve with green salad. It wouldn’t kill this dish to have garlic added….