White zucchini and pinto bean stew
Nutritional Info
- Servings Per Recipe: 5
- 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
View full nutritional breakdown of White zucchini and pinto bean stew calories by ingredient
Introduction
I was fortunate to have a farmer's wife talk me into buying one of her heirloom white zucchini squash at the farmer's market this morning.She extolled the virtues of it being sweeter and more flavorful than zucchini, and drier so that it retains it's shape and texture when sauteed and added to tomato sauce over pasta.
I've included a photo of the Italian zucchini, with an ear of corn for size comparison, so you know what to look for. Trust me, it's well worth the search. It's official name is Lungo Bianco di Sicilia.
I was in the mood for a spicier dish without pasta, and whipped up this Mexican inspired veggie and bean stew for dinner. I served it on a bed of shredded romaine lettuce tossed in 1/2 a Tbs of balsamic vinegar and loved it. I hope you do, too. I was fortunate to have a farmer's wife talk me into buying one of her heirloom white zucchini squash at the farmer's market this morning.
She extolled the virtues of it being sweeter and more flavorful than zucchini, and drier so that it retains it's shape and texture when sauteed and added to tomato sauce over pasta.
I've included a photo of the Italian zucchini, with an ear of corn for size comparison, so you know what to look for. Trust me, it's well worth the search. It's official name is Lungo Bianco di Sicilia.
I was in the mood for a spicier dish without pasta, and whipped up this Mexican inspired veggie and bean stew for dinner. I served it on a bed of shredded romaine lettuce tossed in 1/2 a Tbs of balsamic vinegar and loved it. I hope you do, too.
Number of Servings: 5
Ingredients
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1 cup sliced onion
1 1/2 cups sliced green and red bell pepper
3-4 tsp minced garlic
3 cups white Italian Zucchini
2 Tbs olive oil
1 15. 5 oz can of stewed tomatoes, juice reserved
1 15. 5 oz can pinto beans, drained and rinsed
1 tsp turmeric
1 tsp chili powder
1/2 tsp chipotle powder
1 tsp cumin
Salt and pepper to taste
Directions
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.
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