Cooked low and slow, stewed zucchini and yellow squash melts to sweet, simple goodness. Fresh basil and mint add bight herbal flavor. Great summer garden recipe. Oil-free, whole foods, plant-based.
Chef’s Katie’s Plant-Based Cooking 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.
Cut the squash into large, 1/2-inch thick disks. The skins will help keep a bit of texture while the squash breaks down 
Low and Slow: The secret to stewing is to cook everything low and slow. This slowly release the moisture without any browning — give you incredible flavor and beautiful color 
Chef’s Tips: 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.
Watch this Cooking Video using Zucchini:
Medium | Servings: 4 | Ready In: 50 minutes | Yield: about 6 cups
Stewed Zucchini with Basil and Mint
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
- 2 tablespoons fresh mint
- 1 15-ounce can cannellini beans, or 1 1/2 cups cooked
Instructions
- 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 2 minutes, until the beans are warm.
- Season to taste and serve.
Notes
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)
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