White Bean, Yellow Squash, and Tomato Stew
Source: Modified from a Cornell Food and Nutrition Education in Communities recipe
Serving size: about 1 cup
Servings per recipe: 4
White beans add protein to this flavorful stew.View Nutrition Facts
1 tablespoon olive oil
2 large yellow onions chopped
3 cloves garlic minced
2 stalks celery chopped fine
1 28-ounce can tomatoes chopped, with their juice (reduced sodium)
1 yellow squash (about 1/2 pound), sliced thin
1 12-ounce can, or cooked and drained white beans
1/2 cup reduced-sodium chicken or vegetable broth
1 leaf bay leaf
2 teaspoons Italian seasoning
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
1 teaspoon lemon juice
2 tablespoons minced fresh parsley, for garnish
1. In a heavy, 6-quart Dutch oven, heat the olive oil over moderate heat for 1 minute; add the onions, garlic, and celery.
2. Cook, uncovered, until the onion and celery are soft 5 to 8 minutes.
3. Add the tomatoes, yellow squash, white beans, chicken or vegetable broth, and seasonings. Stir to mix.
4. Simmer, uncovered, for 15 to 20 minutes.
5. Stir in the lemon juice and parsley and serve.
More About White Beans
How to Select
Select dried beans that are dry, firm, clean, uniform in color, and not shriveled.
How to Store
Store dried beans at room temperature, in a closed container to protect from moisture and pests.
How to Prepare
Dried beans need to be soaked before they are cooked. Cover the beans in cold water and bring to a gentle boil, turn off the heat and allow beans to soak in the water for 1-2 hours. Drain water and rinse with fresh water. To cook beans, cover with fresh water and simmer for 1-2 hours. Do not let beans dry out--beans should always be covered with water.
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