ZUCCHINI STEW
Fill up on nutritious veggies with this Zucchini Stew recipe. It's a powerhouse meal complete with navy beans, basil, and kale!
Provided by Sarah Bond
Categories Main Dishes
Time 45m
Number Of Ingredients 9
Steps:
- Flavor Base: Heat oil in a large pot over medium heat. Add onion, garlic, and zucchini to the pan, cooking until onion and zucchini are a bit soft, about 5 minutes.
- Stewify: Stir in marinara sauce and beans. Continue cooking, covered, for 5 minutes until marinara sauce is hot and gently simmering.
- Greens: Stir in chopped kale and basil. Cook until kale wilts, about 2 minutes.
- Serve: Season with salt and pepper, as needed, then serve warm!
Nutrition Facts : ServingSize 1 serving, Calories 196 kcal, Carbohydrate 29.4 g, Protein 6 g, Fat 7 g, SaturatedFat 1.4 g, Cholesterol 3 mg, Sodium 682 mg, Fiber 7.1 g, Sugar 13.1 g
GREEK POTATO, ZUCCHINI, AND BEAN STEW
As the weather turns chilly, my tastes immediately turn to comforting stews and thick soups. Though I am not a vegetarian, I enjoy having meatless meals a couple of times a week. Saw this one on cooking Light and wanted to post it for future reference. For those on the WW Core program, the stew is Core plus points for the feta garnish.
Provided by justcallmetoni
Categories Stew
Time 1h8m
Yield 4-6 serving(s)
Number Of Ingredients 13
Steps:
- Heat olive oil in a Dutch oven over medium-high heat. Add onion and sauté 5 minutes or until onions are lightly browned.
- Add potato and water, bring to a boil. Cover, reduce heat, and cook 5 minutes.
- Stir in zucchini, green beans, tomatoes and white beans. Cover and cook 35 minutes or until vegetables are tender.
- Stir in parsley, dill, oregano, and pepper.
- Ladle into bowls and garnish with cheese.
BEANS, CORN, AND ZUCCHINI STEW
Number Of Ingredients 12
Steps:
- 1. Heat oil in large saucepan or Dutch oven over medium-high heat until hot. Add rice, onion and garlic cook and stir 2 to 3 minutes or until onion is crisp-tender.2. Stir in all remaining ingredients. Bring to a boil. Reduce heat to medium-low cover and cook 15 to 20 minutes or until rice is tender and broth is slightly thickened.Nutrition Information Per Serving: Serving Size: 1 1/2 Cups * Calories: 300 * Calories from Fat: 50 * % Daily Value: Total Fat: 6 g 9% * Saturated Fat: 1 g 5% * Cholesterol: 0 mg 0% * Sodium: 1070 mg 45% * Total Carbohydrate: 53 g 18% * Dietary Fiber: 7 g 28% * Sugars: 9 g * Protein: 9 g * Vitamin A: 10% * Vitamin C: 10% * Calcium: 8% * Iron: 15% * Dietary Exchanges: 3 1/2 Starch, 1 Fat or 3 1/2 Carbohydrate, 1 Fat
Nutrition Facts : Nutritional Facts Serves
REFRIED BEAN, ZUCCHINI AND CORN GRATIN
This is my own interpretation of a traditional Southwestern dish (that has many interpretations) called Three Sisters Casserole. Three Sisters refers to the Native American practice of growing corn, beans and squash in the same field. I've seen many different recipes for Three Sisters Casserole and Three Sisters Gratin, some using winter squash, more using summer squash. Sometimes the vegetables are combined and topped with a layer of polenta. In this version, each element gets its own flavorful layer. Although you can use canned beans for the dish, I urge you to use simmered beans because the refried beans will taste best if you reduce them in their flavorful broth.
Provided by Martha Rose Shulman
Categories dinner, casseroles, main course, side dish
Time 1h15m
Yield 6 to 8 servings
Number Of Ingredients 20
Steps:
- Heat oven to 375 degrees. Oil or butter a 2-quart baking dish or gratin dish.
- Refry beans: Drain off about 1/2 cup of liquid from beans, retaining it in a separate bowl to use later for moistening beans, should they dry out. Heat oil over medium-high heat in a large, heavy nonstick frying pan and add ground cumin and chili. Cook, stirring over medium heat, for about a minute, until the spices begin to sizzle and cook. Add beans and optional chipotle. Fry beans, stirring and mashing with the back of a spoon, until they thicken and form a thin crust on the bottom of the pan. Stir up crust and mix into the beans. Cook until beans are thick but not dry, about 10 minutes. Add liquid you saved from the beans if they seem too dry. Taste refried beans and adjust salt (they probably won't need any as the broth reduces when you refry them). Spread in an even layer in the baking dish. (Note: If you use canned beans, do not drain. The frying process will go more quickly.)
- Clean and dry skillet. Heat over medium heat and add olive oil. Add onion and cook, stirring, until tender, about 5 minutes. Add a pinch of salt and garlic and cook, stirring, until garlic is fragrant, about 30 seconds. Add squash, oregano, salt and pepper, and turn up heat slightly. Cook, stirring often or tossing in pan, until squash is translucent and tender, 5 to 10 minutes. Taste and adjust seasoning. Spread in an even layer over the beans.
- Combine corn and milk in a saucepan and bring to a simmer. Simmer 5 minutes, until corn is just tender. Stir in cornmeal and minced serrano, add salt to taste, and continue to simmer until mixture is thick, 3 to 5 minutes. Stir in grated cheese. Remove from heat and spread in an even layer over squash. Sprinkle crumbled cheese over top. Dot with butter or drizzle on oil.
- Place in oven and bake 25 minutes, until bubbly and crumbled cheese is lightly browned. Serve hot or warm.
Nutrition Facts : @context http, Calories 524, UnsaturatedFat 10 grams, Carbohydrate 76 grams, Fat 16 grams, Fiber 16 grams, Protein 24 grams, SaturatedFat 4 grams, Sodium 1021 milligrams, Sugar 10 grams, TransFat 0 grams
LAMB CHOPS WITH BEANS, CORN AND ZUCCHINI
Lamb chops are always a treat, especially when marinated with lots of chopped rosemary, sage and garlic, then pan-fried slowly in extra-virgin olive oil. A delightful accompaniment is a seasonal vegetable stew of fresh green beans, corn and summer squash. For the best marriage of flavors, cook the vegetables until rather soft. The chops get no sauce; the vegetables are finished with a little gremolata, in this case a mixture of parsley, scallions and lemon zest.
Provided by David Tanis
Categories dinner, meat, main course
Time 1h
Yield 4 servings
Number Of Ingredients 13
Steps:
- Generously season lamb chops with salt and pepper, garlic, rosemary and sage. Let marinate for at least 1 hour.
- In a large skillet over medium heat, gently pan-fry the chops in 1/4-inch olive oil, about 5 minutes per side, until lightly browned. For medium-rare, cook just until rising juices are visible on the surface of chops; for medium, cook for 2 minutes more. Remove chops and let rest on a warm platter.
- Meanwhile, add 2 tablespoons olive oil to a Dutch oven over medium heat. Add onions and cook, stirring, until translucent, 5 to 8 minutes. Add zucchini and squash, and cook, covered, stirring occasionally until soft, 8 to 10 minutes. Season lightly with salt. (This may be done up to several hours in advance.)
- To finish, raise heat to high. Add corn and beans and stir. Season with salt and pepper. Add about 1/2 cup water, cover, and cook for 5 minutes, until the mixture is soft and juicy. Taste and adjust seasoning. Sprinkle with the scallions, parsley and lemon zest.
GREEK STEWED POTATOES, GREEN BEANS, AND ZUCCHINI
I got this from Nava Atlas' Vegetarian Kitchen web site. I only changed from crumbling the feta onto the stew after serving to putting the crumbled feta directly into the stew after cooking.
Provided by Rob R.
Categories Stew
Time 55m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Heat the oil in a large soup pot or steep-sided stir-fry pan.
- Add the onion and sauté until it is golden.
- Add the potatoes and water.
- Bring to a simmer, then cook, covered, over medium heat until the potato chunks are about half-done, about 15 minutes.
- Add the zucchini, green beans, tomatoes, and oregano.
- Simmer over low heat for about 20 minutes, or until the vegetables are just tender.
- Stir in the dill combination, Cut the feta cheese into chunks and put into the stew.
- Season to taste with salt and pepper.
STUFFED ZUCCHINI BITES WITH BLACK BEANS AND CORN
These zucchini bites are filled with sauteed black beans and corn, then topped with Cotija for an easy vegetarian lunch or dinner.
Provided by Jaymee Sire
Categories appetizer
Time 40m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Preheat the oven to 375 degrees F. Using a melon baller, carefully scoop out a little spot in the center of each zucchini round for the filling to sit, making sure to leave about a 1/2-inch "floor" at the bottom. Put the scooped zucchini centers on a cutting board, season with salt and pepper and chop.
- Heat the oil in a large skillet over medium heat. Add the scallions and cook, stirring occasionally, until softened, about 2 minutes. Add the garlic and cook, stirring frequently, until fragrant, 30 seconds to 1 minute. Add the beans, corn and chopped zucchini centers. Cook, stirring frequently, until the zucchini begins to soften, 2 to 3 minutes.
- Stuff the zucchini cups with the filling and bake on a rimmed baking sheet until the zucchini is cooked through, 25 to 30 minutes. Top with grated Cotija and serve.
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