Best 2 Summer Squash White Bean Sauté Recipes
Looking for a delicious and healthy way to enjoy the flavors of summer? Look no further than summer squash white bean sauté. This colorful dish is a fantastic way to use up fresh summer squash and beans, and it's also packed with nutrients. Summer squash is a good source of vitamins A, C, and K, as well as fiber and folate. White beans are a good source of protein, fiber, and iron. Together, these ingredients make a delicious and nutritious meal.
Check out the recipes below so you can choose the best recipe for yourself!
SUMMER SQUASH AND WHITE BEAN SAUTE
From EatingWell: July/August 2008 -- 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. (1 Carbohydrate Serving. Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat)
Provided by kitty.rock
Categories Beans
Time 25m
Yield 4 1 1/4 cups each, 4 serving(s)
Number Of Ingredients 12
Steps:
- 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.
- Serve with: Brown rice or bulgur.
- 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. Or, if you have the time, cook your own beans from scratch.
SUMMER SQUASH & WHITE BEAN SAUTé
Make and share this Summer Squash & White Bean Sauté recipe from Food.com.
Provided by Pinay0618
Categories Beans
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- 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.
Nutrition Facts : Calories 255.7, Fat 6.5, SaturatedFat 2.1, Cholesterol 7.3, Sodium 288.8, Carbohydrate 35.9, Fiber 9.1, Sugar 5.5, Protein 15.7
Tips:
- For the best flavor, use fresh summer squash that is in season.
- If you don't have fresh herbs, you can use 1 teaspoon of dried thyme or oregano.
- Be careful not to overcook the squash. It should be tender but still have a slight crunch.
- Serve the sauté immediately with grilled chicken, fish, or tofu.
Conclusion:
This summer squash and white bean sauté is a simple but flavorful dish that is perfect for a weeknight meal. It's also a great way to use up any leftover summer squash you may have. With its fresh ingredients and bright flavors, this sauté is sure to please everyone at the table.
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