okra soup, diabetic

Ingredients

• 4 tablespoons margarine - heart smart
• 1 tablespoon olive oil
• 1 small onion, diced and dusted with flour
• 1 clove garlic, minced
• 2 tablespoons finely chopped flat leaf parsley
• 1 sprig sprig fresh thyme
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes or to taste
• 4 cups chicken or vegetable broth
• 3 cups water
• 28 ounces canned tomatoes with juice, or 3 1/2 cups fresh tomatoes, peeled and diced
• 2 cups fresh young okra cut into small, thin pieces or frozen okra pieces
• 1 cup cooked rice, kept hot or warm, optional