Best 2 Summer Squash White Bean Sauté Recipes
Summer is the perfect time to enjoy fresh, seasonal produce, and this summer squash and white bean sauté is a delicious and easy way to do just that. This simple dish is packed with flavor and nutrients, thanks to the tender summer squash, protein-rich white beans, and aromatic herbs. It's also a great way to use up any extra summer squash you may have on hand.
The recipe is easy to follow and can be tailored to your own taste preferences. For example, if you like a bit of heat, you can add a pinch of red pepper flakes. Or, if you're looking for a more substantial meal, you can add some grilled chicken or tofu.
This summer squash and white bean sauté is also a great option for meal prep. Simply cook a big batch on the weekend and then reheat it throughout the week for a quick and easy meal. It's also a great dish to pack for lunch or take on a picnic.
In addition to the main recipe, the article also includes several variations, such as a vegan version, a version with bacon, and a version with feta cheese. So, no matter what your dietary preferences are, you're sure to find a version of this dish that you'll love.
SUMMER SQUASH AND WHITE BEAN SAUTE
From EatingWell: July/August 2008 -- Bountiful summer vegetables - zucchini, summer squash, fresh tomatoes - are quickly sautéed with protein-rich white beans and topped with Parmesan for a hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers or corn. Serve with: Brown rice or bulgur. (1 Carbohydrate Serving. Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat)
Provided by kitty.rock
Categories Beans
Time 25m
Yield 4 1 1/4 cups each, 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes.
- Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
- Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes.
- Remove from the heat and stir in Parmesan.
- Serve with: Brown rice or bulgur.
- TIP: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. Or, if you have the time, cook your own beans from scratch.
SUMMER SQUASH & WHITE BEAN SAUTé
Make and share this Summer Squash & White Bean Sauté recipe from Food.com.
Provided by Pinay0618
Categories Beans
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
- Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.
Nutrition Facts : Calories 255.7, Fat 6.5, SaturatedFat 2.1, Cholesterol 7.3, Sodium 288.8, Carbohydrate 35.9, Fiber 9.1, Sugar 5.5, Protein 15.7
Tips:
- Choose the right type of summer squash. For this recipe, yellow squash or zucchini are best. They are mild in flavor and have a tender texture that will hold up well during cooking.
- Slice the squash thinly. This will help it cook evenly and quickly.
- Don't overcrowd the pan. If you add too much squash to the pan at once, it will not cook evenly. Cook the squash in batches if necessary.
- Don't overcook the squash. Summer squash is best when it is cooked just until tender. Overcooking will make it mushy.
- Season the squash to taste. Salt, pepper, and garlic powder are all good options. You can also add other herbs and spices, such as thyme, rosemary, or oregano.
- Serve the squash immediately. Summer squash is best enjoyed fresh out of the pan.
Conclusion:
This summer squash and white bean sauté is a quick, easy, and delicious way to enjoy fresh summer produce. It is a great side dish for grilled meats or fish, or it can be served as a main course with a side of bread or rice. The combination of summer squash, white beans, and fresh herbs is flavorful and satisfying. This recipe is also a great way to get your daily dose of vegetables.
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