Summer Squash & White Bean Saute

9 Ratings
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  • 4 1
  • 3 2
  • 2 0
  • 1 0

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. Double it and toss the leftovers with bowtie pasta for lunch the next day. Serve with: Brown rice or bulgur.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2008

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Recipe Summary

total:
30 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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

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 Facts

Serving Size:
about 1 1/4 cups
Per Serving:
193 calories; protein 10.4g; carbohydrates 24.8g; dietary fiber 7g; sugars 7.1g; fat 6.4g; saturated fat 1.9g; cholesterol 4.8mg; vitamin a iu 787.5IU; vitamin c 29.6mg; folate 81.3mcg; calcium 154.7mg; iron 2mg; magnesium 61.3mg; potassium 721mg; sodium 599.1mg; thiamin 0.2mg.
Exchanges:

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