Comida Kraft
Recipe Box

Mediterranean Vegetable-Bean Stew

Prep Time
20
min.
Total Time
40
min.
Servings

8 servings, 1 cup each

Get out the Dutch oven and prepare to make a Mediterranean Vegetable-Bean Stew that will win you worldwide fame. (Or at least a round of applause at home.)

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What You Need

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Make It

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  • Heat dressing in Dutch oven on medium heat. Add onions and garlic; cook and stir 5 min. or until onions are crisp-tender.
  • Add tomatoes and zest; stir. Bring to boil; simmer on medium-low heat 20 min. or until slightly thickened, stirring occasionally. Add zucchini and beans; cover. Cook 5 min. Stir in spinach.
  • Serve stew over couscous; top with cheese and parsley.

Food Facts

Cannellini beans are white Italian kidney beans that are available both in dried and canned forms. They make a wonderful addition to soups and salads. If cannellini beans are not available, use navy beans, great Northern beans or kidney beans instead.

Cooking With Beans

When using canned beans, simply drain and rinse well. Brands vary in firmness, so try different brands until you find one you like. Dried beans, other than lentils and split peas, must be soaked before cooking. To soak: Wash beans well; place in bowl. Add enough water to cover beans by 3 inches; cover. Let stand 8 hours. Drain. To quick-soak: Wash beans well; place in saucepan. Add enough water to cover beans by 3 inches; cover. Bring to boil on medium-high heat. Boil 2 min. Let stand 1 hour. Drain.

How to Clean Spinach

Spinach can hold a lot of dirt and must be thoroughly washed before using. To clean, fill a large bowl with water, then swish spinach around in water until most of the dirt comes off. Repeat process 2 or 3 times, using clean water each time, until no more dirt clings to the spinach. Rinse thoroughly under running water and remove hard stems. Spin dry in salad spinner and/or pat dry with paper towels. Use immediately or store in refrigerator up to 4 days.

Servings

  • 8 servings, 1 cup each

Healthy Living

Diabetes Center

  • Carb Choices: 2 Carb Choice

Diet Exchange

  • 1-1/2 Starch
  • 2 Vegetable
  • 1 Fat

Nutrition Bonus

Go meatless with this satisfying low-calorie, low-fat meal that's a good source of both vitamins A and C from the tomatoes and spinach.

Nutritional Information

Serving Size 8 servings, 1 cup each
AMOUNT PER SERVING
Calories 220
Total fat 7g
Saturated fat 1g
Cholesterol 0mg
Sodium 620mg
Carbohydrate 33g
Dietary fiber 7g
Sugars 6g
Protein 9g
% Daily Value
Vitamin A 45 %DV
Vitamin C 35 %DV
Calcium 10 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

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