TUSCAN STEW

This hearty Italian-inspired stew is packed with beans, herbs and fresh summer vegetables. Serve it over rice or pasta as a vegetarian entrée.

Yield: Serves 6.

TUSCAN STEW

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 1 cup chopped onion
  • 1 cup diced green bell pepper
  • 4 cloves garlic, finely chopped
  • 2 cups sliced fresh mushrooms
  • 1 cup sliced zucchini
  • 1 can (14 oz/398 mL) kidney beans, rinsed and drained
  • 1 can (14 oz/398 mL) diced tomatoes
  • 1 can (10 oz/284 mL) chicken or vegetable broth
  • 1 can (7 1/2 oz/213 mL) tomato sauce
  • 1/2 tsp basil, crumbled
  • 1/2 tsp oregano, crumbled
  • 1/4 tsp red pepper flakes
  • 1/4 tsp salt
  • 1 1/2 cups frozen cut green beans
  • 1/4 cup chopped fresh parsley
  • 1 1/2 cups shredded mozzarella cheese
  • Hot cooked rice or pasta*

Directions

  1. Heat oil in a Dutch oven over medium heat. Add onion, green pepper and garlic; sauté for 5 minutes. Stir in mushrooms, zucchini, kidney beans, tomatoes, broth, tomato sauce, basil, oregano, red pepper flakes and salt. Bring to a boil.
  2. Reduce heat and simmer, covered, stirring occasionally, for 30 minutes. Stir in green beans and parsley; cook until beans are tender, about 3 minutes. Remove from heat and sprinkle with cheese. Cover and let stand until cheese is melted, about 2 minutes. Serve over hot cooked rice.
Nutritional analysis per serving:

221 calories, 9.4 g fat, 13.4 g protein, 23 g carbohydrate, 6.8 g fibre, 774 mg sodium

*Ingredient not included in nutritional analysis.