Advertisement

Summer Squash & White Bean Sauté

July/August 2008

Your rating: None Average: 3.9 (134 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:

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

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


More From EatingWell

Recipe Categories

Connect With Us

Advertisement

EatingWell Magazine

more smart savings
Advertisement

Today's Favorites

Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner