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

Ingredients

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

Materials

6-quart Dutch oven, mixing spoon, cutting board and sharp knife, measuring cups and spoons,

Instructions

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.

Notes

Use vegetable broth to make this dish vegetarian.

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.