Zucchini and White Bean Stew
A quick, healthy, and comforting stew featuring tender zucchini, protein-rich white beans, and fresh spinach. Lightly spiced and simmered in tomato sauce with fresh basil, this stew is naturally low in carbs, high in fiber, and perfect for weeknight dinners or meal prep.
Equipment
- 1 large pot
- 1 knife
- 1 Cutting board
- 1 Can Opener
- 1 Spatula or Wooden Spoon
Ingredients
- 2 small to medium zucchinis
- 1 tablespoon extra virgin olive oil
- 1 garlic clove minced
- ¼ teaspoon red pepper flakes
- ½ red onion minced
- 1 15 oz can white beans, drained and rinsed
- 2 cups tomato sauce Rao’s Marinara or Tomato Basil recommended
- 1 cup low-sodium vegetable broth
- ¼ cup fresh basil leaves julienned
- 2 cups baby spinach
- Salt and pepper to taste
- Grated Parmesan cheese for garnish (optional)
Instructions
- Prepare the Zucchini: Start by washing your zucchinis thoroughly under cold running water to remove any dirt or residue. Trim off the ends, then slice each zucchini halfway through lengthwise without cutting all the way through. This method allows you to spiralize the zucchini into thin chip-like slices using a spiralizer. If you don’t have a spiralizer, simply cut the zucchini into thin half-moon slices. Place the prepared zucchini in a bowl and set aside, ready for cooking.
- Heat the Olive Oil: Place a large, heavy-bottomed pot over medium-high heat and add 1 tablespoon of extra virgin olive oil. Allow it to heat until it shimmers lightly, which indicates it’s ready for cooking. Properly heated oil releases aromatic flavors and ensures the vegetables sauté evenly. Avoid overheating the oil, as it may begin to smoke and affect the taste.
- Sauté Garlic and Onion: Add the minced garlic clove to the hot oil first, stirring constantly for about 30 seconds to release its fragrance. Next, add the minced red onion along with ¼ teaspoon of red pepper flakes. Stir continuously for about 1 minute until the onions soften and the spices bloom. This step builds the savory foundation of the stew and infuses it with a subtle kick of heat.
- Cook the Zucchini: Add the prepared zucchini slices to the pot. Gently toss them with the garlic, onion, and red pepper mixture, ensuring every slice is coated in the aromatic oil. Let the zucchini cook for 3–5 minutes, stirring occasionally. The goal is to soften the zucchini slightly while keeping a tender-crisp texture that adds structure and prevents mushiness in the stew.
- Add White Beans: Drain and rinse the canned white beans to remove excess sodium and liquid. Incorporate the beans into the pot, folding them gently with the vegetables. White beans provide a creamy texture and are rich in plant-based protein and fiber, making the stew hearty, filling, and nutritionally balanced.
- Pour in Tomato Sauce and Broth: Add 2 cups of tomato sauce and 1 cup of low-sodium vegetable broth to the pot. Stir thoroughly to combine all ingredients and ensure the sauce coats the vegetables evenly. Bring the mixture to a gentle simmer, allowing the flavors to meld together. Let it cook for about 5 minutes until slightly thickened, creating a rich and savory base for the stew.
- Incorporate Basil and Spinach: Chop or julienne ¼ cup of fresh basil leaves and add half to the stew. Then add 2 cups of fresh baby spinach. Gently fold the greens into the mixture until the spinach wilts. Season with salt and freshly ground black pepper to taste. This step adds freshness, vibrant color, and a subtle herbal aroma to the dish while preserving the nutrients in the spinach.
- Final Simmer: Allow the stew to cook for another 2–3 minutes, stirring occasionally. This ensures the zucchini is tender, the spinach is fully wilted, and all flavors are harmonized. Taste the stew and adjust seasoning as needed, adding more salt, pepper, or red pepper flakes for extra depth and heat.
- Serve and Garnish: Ladle the stew into bowls, making sure each serving contains zucchini, beans, and greens.Sprinkle the remaining basil on top for visual appeal and aroma. Optionally, add grated Parmesan cheese for a savory finishing touch. Serve immediately while warm to enjoy the full flavor and comforting texture.
- Store and Reheat: Allow any leftovers to cool completely before transferring to an airtight container. Store in the refrigerator for up to 3–4 days. Reheat on the stovetop over medium heat, stirring occasionally until warmed through. For longer storage, this stew can be frozen for up to 2 months, making it a convenient and versatile meal prep option.
Notes
- Use small to medium zucchinis for the best texture; large ones may be watery.
- Spiralizing the zucchini gives a noodle-like texture, but slices or half-moons work fine too.
- Drain and rinse canned white beans to reduce sodium and improve flavor.
- Adjust red pepper flakes to taste if you prefer more or less heat.
- Fresh basil adds a bright, aromatic flavor; dried basil can be used in a pinch but reduce the amount.
- Baby spinach can be substituted with kale or Swiss chard for a heartier green.
- Optional Parmesan garnish adds richness but can be omitted for a vegan version.
- This stew is naturally low in carbs and high in plant-based protein and fiber, making it meal-prep friendly.
