SUMMER STEW
SERVES 4 PORTIONS
1 tbsp. (15 ml) sunflower oil
1 cup (140 g) diced onion
2 cups (280 g) chopped zucchini
4 oz. (120 g) green beans
2 cloves garlic, minced
3 cups (500 g) chopped tomatoes
1 1/2 cups (315 g) corn kernels
2 cans (30 oz., or 850 g) white beans, including liquid
1 cup (235 ml) low-sodium vegetable broth
1 tsp. dried basil, or more to taste
1/2 tsp. dried parsley, or more to taste
1/8 tsp. black pepper, or more to taste
Pinch of crushed red pepper (optional)
1 tsp. salt, or to taste
NUTRITIONAL VALUES
Calories: 477kcal
Fat: 5.5g (0.7g S.Fat)
Carbs: 84.5g
Protein: 28.8g
Sugar: 10.2g
Sodium: 639mg
METHOD
In a large pot over medium heat, warm the oil. When the pot is hot, add the onions, zucchini, and green beans and sauté for 5 minutes, or until the onions are mostly translucent. Sauté for 3 minutes more after adding the garlic, tomatoes, and corn to the vegetables.
To the pot, add the white beans with their liquid, vegetable broth, basil, parsley, black pepper, and optional red pepper. Simmer, covered, for 7 minutes over medium-low heat, stirring occasionally. Season the stew with salt and pepper to taste, as well as additional herbs if desired. Serve immediately.
To the pot, add the white beans with their liquid, vegetable broth, basil, parsley, black pepper, and optional red pepper. Simmer, covered, for 7 minutes over medium-low heat, stirring occasionally. Season the stew with salt and pepper to taste, as well as additional herbs if desired. Serve immediately.
RECIPE NOTES
Grilled corn is available in the freezer section of some supermarkets. I enjoy thawing it out and adding it to recipes like this one to add even more flavour.
