Bountiful summer vegetables—zucchini, summer squash, fresh tomatoes—are quickly sautéed with protein-rich white beans and topped with Parmesan for a hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers or corn. Serve with: Brown rice or bulgur.
4 servings, about 1 1/4 cups each
Active Time: 30 minutes |
Total Time: 30 minutes
1 tablespoon extra-virgin olive oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
2 medium tomatoes, chopped
1 tablespoon red-wine vinegar
1/3 cup finely shredded Parmesan cheese
Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.
Per serving :
6 g Fat;
2 g Sat;
4 g Mono;
5 mg Cholesterol;
25 g Carbohydrates;
11 g Protein;
8 g Fiber;
600 mg Sodium;
726 mg Potassium
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.