Stewed Zucchini with Basil and Mint

print
Stewed Zucchini with Basil and Mint – Healthy, Gluten-Free, Oil-Free, Grain-Free, Paleo, Plant-Based, Vegan Recipe

Medium |  Servings: 4  |  Ready In: 50  minutes |  Yield: about 6 cups

Cooked low and slow, stewed zucchini and yellow squash become meltingly tender in this simple, healthy dish.  Finished with fresh basil and mint for a pop of flavor, this fat-free, gluten-free recipe makes for a great summer side or a spread for Whole Wheat Flatbread or Chickpea Flatbread.

Ingredients

  • 3 pounds zucchini and summer squash, any combination (about 5-6 medium squash)
  • 4 cloves garlic
  • 1 sprig thyme
  • 1/2 cup fresh basil
  • 1 (15-ounce can) cannellini beans, or 1 1/2 cups cooked
  • 2 tablespoons fresh mint

How it’s Done:

To Stew the Zucchini and Squash: Clean and trim the zucchini and summer squash. Cut into 1/2-inch thick disks. Place the zucchini and summer squash in a medium pot. Add the thyme, garlic, and 1/2 cup of water.  Cover and bring to a boil.  Reduce to a simmer.
After about 20-25 minutes of cooking, use a wooden spoon to stir and break up the zucchini and summer squash a little. Cover and continue cooking another 20-25 minutes (about 40-45 minutes total).
Meanwhile, drain and rinse the beans.
Chop the basil and mint.

To finish the dish: After about 40-45 minutes, when the squash is completely melted, remove the lid. Find and discard the thyme stem.
Add the beans, basil, and mint. Use a wooden spoon or potato masher to mash the beans a bit.
Cook another 1-2 minutes, just to warm the beans.
Season to taste and serve

Use up summer’s bounty of squash in this easy, healthy recipe

Chef’s Katie’s Tips

Use Up Those Herbs: This is a great way to use up extra squash from a bountiful garden. You can also use up other fresh herbs, like chives, chervil, parsley, and tarragon.

Ways to Enjoy:  This is a delicious dip for warm whole wheat bread or pita bread.  It also makes a great “sauce” when combined with whole wheat or brown rice pasta shells.  Smear it on sandwiches in place of mayo or pesto for creamy, delicious flavor.

Want Some Cheezy Flavor?  Add in a couple of tablespoons of Nutritional yeast for a “cheezy” flavor.  Nutritional yeast offers a healthy, dairy-free vegan replacement when you might typically add Parmesan or Romano cheese to a recipe.

Yield: 6 cups


 

Learn More:


Nutrition Facts

Serving size: 1/4 of a recipe ( about 1/2 cup).
Calories 130.26
Calories From Fat (4%) 5.75
% Daily Value

  • Total Fat 0.67g 1%
  • Saturated Fat 0.17g <1%
  • Cholesterol 0mg 0%
  • Sodium 39.31mg 2%
  • Potassium 897.44mg 26%
  • Total Carbohydrates 23.66g 8%
  • Fiber 6.26g 25%
  • Sugar 2.85g
  • Protein 9.15g 18%
  • Calcium 99.22mg 10%
  • Iron 30.38mg 169%
  • Vitamin A 398.37IU 8%
  • Vitamin C 0mg 0%

Shopping and Gear List

  • Bragg Premium Nutritional Yeast Seasoning 4.5 Ounce
  • DeLallo Pasta, Whole Wheat Rigatoni 16.0 OZ(Pack of 6)

Advertisements

Join the Discussion

This site uses Akismet to reduce spam. Learn how your comment data is processed.