Hearty Italian-Style Zucchini Stew Recipe
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
45 mins
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Servings
4 servings
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Calories
196 kcal
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Course
Main Course
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Cuisine
American
Hearty Italian-Style Zucchini Stew Recipe
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Fill up on nutritious veggies with this Zucchini Stew recipe. It's a powerhouse meal complete with navy beans, basil, and kale!
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Ingredients
- 1 Tbsp olive oil 15 mL
- ½ medium white or yellow onion diced
- 3 cloves garlic minced
- 3 cups chopped zucchini about 2 medium zucchini*
- 2 cups marinara sauce 450 g
- 1 oz can Navy beans 425 g
- 1 cup chopped kale
- ¼ cup chopped fresh basil
- salt and pepper to taste
Instructions
- Flavor Base: Heat oil in a large pot over medium heat. Add onion, garlic, and zucchini to the pan, cooking until onion and zucchini are a bit soft, about 5 minutes.
- Stewify: Stir in marinara sauce and beans. Continue cooking, covered, for 5 minutes until marinara sauce is hot and gently simmering.
- Greens: Stir in chopped kale and basil. Cook until kale wilts, about 2 minutes.
- Serve: Season with salt and pepper, as needed, then serve warm!
Notes
- *I like using one zucchini and one yellow squash for a fun color variation.
- Storage: When it comes to leftovers, keep extra stew stored in the fridge and enjoy within 2-3 days. It actually makes a great meal prep option because it tastes even better when the ingredients have had time to all blend together!
Nutrition Information
Show Details
Serving
1serving
Calories
196kcal
(10%)
Carbohydrates
29.4g
(10%)
Protein
6g
(12%)
Fat
7g
(11%)
Saturated Fat
1.4g
(7%)
Cholesterol
3mg
(1%)
Sodium
682mg
(28%)
Potassium
827mg
(24%)
Fiber
7.1g
(28%)
Sugar
13.1g
(26%)
Calcium
86mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 196 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 196kcal | 10% |
| Carbohydrates | 29.4g | 10% |
| Protein | 6g | 12% |
| Fat | 7g | 11% |
| Saturated Fat | 1.4g | 7% |
| Cholesterol | 3mg | 1% |
| Sodium | 682mg | 28% |
| Potassium | 827mg | 18% |
| Fiber | 7.1g | 28% |
| Sugar | 13.1g | 26% |
| Calcium | 86mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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