Stewed Zucchini with Basil and Mint

Cooked low and slow, stewed zucchini and yellow squash become meltingly tender in this simple, healthy dish.  Finished with fresh basil and mint for a pop of flavor, this fat-free, gluten-free recipe makes for a great summer side or a spread for Whole Wheat Flatbread or Chickpea Flatbread.

MEDIUM         Servings: 4       Ready In: 50 minutes

Stewed Zucchini with Basil and Mint - Healthy, Gluten-Free, Oil-Free, Grain-Free, Paleo, Plant-Based, Vegan

Stewed Zucchini with Basil and Mint - Healthy, Gluten-Free, Oil-Free, Grain-Free, Paleo, Plant-Based, Vegan

Ingredients

3 pounds zucchini and summer squash, any combination (about 5-6 medium squash)
4 cloves garlic, minced
1 sprig thyme
1/2 cup fresh basil
1 (15-ounce can) cannellini beans, or 1 1/2 cups cooked
2 tbsp. fresh mint
1/8 tsp. salt


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Stewed Zucchini with Basil and Mint.jpg

Procedure

Gather ingredients. 

To Stew the Zucchini: Clean and trim the zucchini and summer squash. Cut into 1/2-inch thick disks. 
Place the zucchini and summer squash in a medium pot. Add the thyme, garlic, and 1/2 cup of water. 
Cover and cook over medium heat for about 40-45 minutes. 
After the first 20-25 minutes of cooking, use a wooden spoon to stir and break up the zucchini and summer squash a little. Cover and continue cooking another 20-25 minutes (about 40-45 minutes total).
Meanwhile, drain and rinse the beans. 
Chop the basil and mint. 

To finish the dish: After about 40-45 minutes, when the squash is completely melted, remove the lid. Find and discard the thyme stem. 
Add the beans, basil, and mint. Use a wooden spoon or potato masher to mash the beans a bit. 
Cook another 1-2 minutes, just until to warm the beans. 
Season with salt and serve. 

Enjoy warm as a side or serve with Whole Wheat Flatbread for a tasty appetizer. 

Chef's Tips: This is a great way to use up extra squash from a bountiful garden. You can also use up other fresh herbs, like chives, chervil, parsley, and tarragon.

Yield: 6 cups


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/12 of a recipe ( about 1/2 cup).

Calories 130.26
Calories From Fat (4%) 5.75
% Daily Value
Total Fat 0.67g 1%
Saturated Fat 0.17g <1%
Cholesterol 0mg 0%
Sodium 39.31mg 2%
Potassium 897.44mg 26%
Total Carbohydrates 23.66g 8%
Fiber 6.26g 25%
Sugar 2.85g
Protein 9.15g 18%
Calcium 99.22mg 10%
Iron 30.38mg 169%
Vitamin A 398.37IU 8%
Vitamin C 0mg 0%


Zucchini come in both yellow and green. The yellow ones might look like squash, but learn why they are different. Plant-based Chef Katie Simmons shares her healthy cooking ideas, plus a link to a vegan, oil-free Charred Zucchini Quinoa Salad. More at: www.plants-rule.com