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Summer Vegetable & White Bean Stew




Source of Recipe


WholeHealthMD.com, LLC. Used with permission.


Recipe Introduction


Serves 4
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.
Nutrition Info
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: fiber, potassium, beta-carotene, lycopene, vitamin C


Recipe Link: http://www.wholefoodsmarket.com/recipes/wh_summerveg.html

List of Ingredients




* 1 TB plus 1 tsp Organic Extra Virgin Olive Oil
* 4 scallions, cut into 1" pieces
* 4 garlic cloves, minced
* 3 large red bell peppers, cut into thin strips
* 11/2 pounds tomatoes, cut into chunks
* 1 medium zucchini, sliced
* 1 small yellow summer squash, sliced
* 1/2 tsp salt
* 1 can (19 oz) cannellini or white kidney beans, rinsed and drained
* 1/2 cup coarsely chopped fresh basil or flat-leaf parsley

Recipe



Prep Time: 45 minutes

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.