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Summer Squash & White Bean Sauté

:  July/August 2008

Your rating: None Average: 4 (116 votes)

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.


READER'S COMMENT:
"Very nice as I had all the ingredients on hand. "
Summer Squash & White Bean Sauté Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.
  2. 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.

Tips & Notes

  • 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.

Nutrition

Per serving: 195 calories; 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.

Nutrition Bonus: Vitamin C (50% daily value), Folate & Potassium (21% dv), Calcium, Magnesium & Vitamin A (15% dv)

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat


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Recipe Categories

Type of Dish
Main dish, vegetarian
Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Summer
Fall
Style/Theme
Budget
Entertaining, casual
Everyday favorites
Quick (total 30 min. or less)
Vegetarian
Publication
July/August 2008
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