White zucchini and pinto bean stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
1 cup sliced onion1 1/2 cups sliced green and red bell pepper3-4 tsp minced garlic3 cups white Italian Zucchini2 Tbs olive oil1 15. 5 oz can of stewed tomatoes, juice reserved1 15. 5 oz can pinto beans, drained and rinsed1 tsp turmeric1 tsp chili powder1/2 tsp chipotle powder1 tsp cuminSalt and pepper to taste
For calorie information, I calculated this as 5 one cup servings, as a main dish.
Vegetable prep:
1. Peel the zucchini and cut into 1/2 inch circles, then cut again into halves. Italian white zucchini is a much firmer variety, it stays firm when sauteed and is drier; it will not 'weep' and become watery like regular green zucchini.
2.Chop the onions and the peppers into 2" by 1/4" strips.
3. Heat 1 Tbs of the olive oil in a deep saute pan. When hot, add the onions. Sprinkle with salt to sweat, then stir so all the oil is evenly dispersed. Saute uncovered, stirring as little as possible to prevent burning, until onion wilts and just starts to golden.
4. Add pepper strips, minced garlic and stir well, and continue to saute another 3-5 minutes.
5. Add 1/2 tspn of the turmeric, and about 1 Tbs of the juice from the stewed tomatoes. Stir well, cover, turn down the heat to med and let 'stew' for about 5 minutes. Remove cover, to let juice evaporate, about 1 minute. Remove the onion/pepper mixture from the pan, set aside.
6. Add the other Tbs of olive oil to the pan and turn the flame to high. Once it is very hot --about 10-20 seconds-- test by adding one slice of zucchini, it should sizzle slightly, then add the zucchini and let brown. About 6 minutes, flipping pieces over halfway through. You should get a good caramelizing on the edges.
7. Add back the pepper & onion mix, add another 1-2 tsp of minced garlic, the rest of the seasonings and stir well. Let it blend for about 2 minutes, stirring a couple times.
8. Add the stewed tomatoes and the rinsed pinto beans. Stir to mix well. Lower the heat to simmer, cover and let stew for 10 minutes, to blend the flavors and seasonings.
When done, all the flavors will blend, and the zucchini should still be firm but soft to the tooth, not having any crunch.
Serve over a blend of quino and pearled barley for a very filling, meatless meal with complete protein.
* An optional ingredient, to add just before serving, would be 1 cup of frozen or fresh corn. If frozen, let it cook for about 2 minutes, if fresh, stir in at just the last second to warm it but not lose the sweetness.
Number of Servings: 5
Recipe submitted by SparkPeople user CCKELLY3.
Vegetable prep:
1. Peel the zucchini and cut into 1/2 inch circles, then cut again into halves. Italian white zucchini is a much firmer variety, it stays firm when sauteed and is drier; it will not 'weep' and become watery like regular green zucchini.
2.Chop the onions and the peppers into 2" by 1/4" strips.
3. Heat 1 Tbs of the olive oil in a deep saute pan. When hot, add the onions. Sprinkle with salt to sweat, then stir so all the oil is evenly dispersed. Saute uncovered, stirring as little as possible to prevent burning, until onion wilts and just starts to golden.
4. Add pepper strips, minced garlic and stir well, and continue to saute another 3-5 minutes.
5. Add 1/2 tspn of the turmeric, and about 1 Tbs of the juice from the stewed tomatoes. Stir well, cover, turn down the heat to med and let 'stew' for about 5 minutes. Remove cover, to let juice evaporate, about 1 minute. Remove the onion/pepper mixture from the pan, set aside.
6. Add the other Tbs of olive oil to the pan and turn the flame to high. Once it is very hot --about 10-20 seconds-- test by adding one slice of zucchini, it should sizzle slightly, then add the zucchini and let brown. About 6 minutes, flipping pieces over halfway through. You should get a good caramelizing on the edges.
7. Add back the pepper & onion mix, add another 1-2 tsp of minced garlic, the rest of the seasonings and stir well. Let it blend for about 2 minutes, stirring a couple times.
8. Add the stewed tomatoes and the rinsed pinto beans. Stir to mix well. Lower the heat to simmer, cover and let stew for 10 minutes, to blend the flavors and seasonings.
When done, all the flavors will blend, and the zucchini should still be firm but soft to the tooth, not having any crunch.
Serve over a blend of quino and pearled barley for a very filling, meatless meal with complete protein.
* An optional ingredient, to add just before serving, would be 1 cup of frozen or fresh corn. If frozen, let it cook for about 2 minutes, if fresh, stir in at just the last second to warm it but not lose the sweetness.
Number of Servings: 5
Recipe submitted by SparkPeople user CCKELLY3.
Nutritional Info Amount Per Serving
- Calories: 198.5
- Total Fat: 6.2 g
- Cholesterol: 0.0 mg
- Sodium: 345.3 mg
- Total Carbs: 31.5 g
- Dietary Fiber: 9.0 g
- Protein: 7.3 g
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