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–+ servings
Bowls of zucchini stew with squash, tomatoes, and beans rest on a yellow surface. Basil leaves garnish the dish, while fresh tomatoes and whole zucchinis accompany the scene.
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5 from 5 ratings

Zucchini Stew with White Beans (Vegan)

Fill up on nutritious veggies with this Zucchini Stew recipe. It's a powerhouse meal complete with navy beans, basil, and kale!
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Dishes
Cuisine: American
Diet: Diabetic, Gluten Free, Halal, Hindu, Kosher, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
Keyword: zucchini soup, zucchini stew
Diet: Dairy-Free, Gluten-Free, Vegan, Vegetarian
Time: 30 minutes or less, 45 minutes or less
Servings: 4 servings
Author: Sarah Bond

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 15-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.
    A pan filled with chopped zucchini, yellow squash, onions, and minced garlic sits on a yellow background, reminiscent of the beginnings of a delightful zucchini stew.
  • Stewify: Stir in marinara sauce and beans. Continue cooking, covered, for 5 minutes until marinara sauce is hot and gently simmering.
    A frying pan filled with a delightful zucchini stew featuring sautéed zucchini, white beans, and rich tomato sauce set against a vibrant yellow background.
  • Greens: Stir in chopped kale and basil. Cook until kale wilts, about 2 minutes.
    A pan with a delightful zucchini stew brimming with mixed vegetables like beans, tomatoes, and spinach sits invitingly on a yellow background.
  • Serve: Season with salt and pepper, as needed, then serve warm!
    A black pan filled with a vibrant zucchini stew, brimming with a colorful mix of chopped vegetables, beans, and greens, set against a bright yellow background.

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

Serving: 1serving | Calories: 196kcal | Carbohydrates: 29.4g | Protein: 6g | Fat: 7g | Saturated Fat: 1.4g | Cholesterol: 3mg | Sodium: 682mg | Potassium: 827mg | Fiber: 7.1g | Sugar: 13.1g | Calcium: 86mg | Iron: 2mg
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