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Recipes

Summer Vegetable & White Bean Stew
This summer harvest soup is filled with vine-ripened tomatoes, zucchini, summer squash, and bell peppers. Serve as a main course with a grilled radicchio salad and Italian bread. For dessert, have a selection of fresh fruit and cheese.
  • 1 tablespoon plus 1 teaspoon olive oil
  • 4 scallions, cut into 1-inch pieces
  • 4 garlic cloves, minced
  • 3 large red bell peppers, cut into thin strips
  • 1-1/2 pounds tomatoes, cut into chunks
  • 1 medium zucchini, sliced
  • 1 small yellow summer squash, sliced
  • 1/2 teaspoon salt
  • 1 can (19 ounces) cannellini or white kidney beans, rinsed and drained
  • 1/2 cup coarsely chopped fresh basil or flat-leaf parsley

1. In Dutch oven or flameproof casserole, heat oil over medium-high heat. Add scallions and garlic, stir to mix well with oil and saute until scallions are wilted, 1 to 2 minutes. Stir in bell pepper strips and saute until crisp-tender, 5 to 7 minutes.

2. Add tomatoes and increase heat to high. Cover and cook, stirring often, until tomatoes begin to release their juices, about 5 minutes.

3. Stir in zucchini, summer squash, salt, and 1/2 cup water, and bring to a boil. Reduce heat to medium, cover and cook until vegetables are tender, about 10 minutes.

4. Stir in beans, cover and cook until heated through, 2 to 3 minutes. Sprinkle soup with basil and serve.


Nutritional Information
Per serving: 221 calories, 6.5g total fat, 0.8g saturated fat, 3.8g monounsaturated fat, 0.9g polyunsaturated fat, 9.7g dietary fiber, 11g protein, 34g carbohydrate, 0mg cholesterol, 379mg sodium.
Good source of: beta-carotene, fiber, lycopene, potassium, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45