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5.0 from 6 votes

Hearty Italian-Style Zucchini Stew Recipe

Fill up on nutritious veggies with this Zucchini Stew recipe. It's a powerhouse meal complete with navy beans, basil, and kale!

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 4 servings
Calories: 196 kcal
Course: Main Course
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. Stewify: Stir in marinara sauce and beans. Continue cooking, covered, for 5 minutes until marinara sauce is hot and gently simmering.
  3. Greens: Stir in chopped kale and basil. Cook until kale wilts, about 2 minutes.
  4. 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

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

% 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.