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Mediterranean Vegetable-Bean Stew
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Mediterranean Vegetable-Bean Stew

40 Minutes
20 Min Prep
40 Min Cook
Healthy Living
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.)
What You Need
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8 servings
Original recipe yields 8 servings
1/3 cup KRAFT Greek Vinaigrette Dressing
1 large onion, chopped
4 cloves garlic, thinly sliced
2 cans (14.5 oz. each) fire-roasted diced tomatoes, undrained
1 Tbsp. lemon zest
1 zucchini, cut lengthwise in half, then sliced crosswise
1 can (15 oz.) cannellini beans, rinsed
1 pkg. (6 oz.) baby spinach leaves
3 cups hot cooked whole wheat couscous
2 Tbsp. KRAFT Natural Feta Cheese Crumbles
1/4 cup chopped fresh parsley
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Let's Make It
1
Heat dressing in Dutch oven on medium heat. Add onions and garlic; cook and stir 5 min. or until onions are crisp-tender.
2
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.
3
Serve stew over couscous; top with cheese and parsley.
Kitchen Tips
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.
Nutrition
Calories
220
Calories From Fat
0
% Daily Value*
Total Fat 7g
9%
Saturated Fat 1g
5%
Trans Fat 0g
Cholesterol 0mg
Sodium 620mg
27%
Total Carbohydrates 33g
12%
Dietary Fibers 7g
25%
Sugars 6g
12%
Protein 9g
18%
Vitamin A
45%
Vitamin C
35%
Calcium
10%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet.
Servings
8 servings, 1 cup each
* 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.
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