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.
July 02, 2019
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
- 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.
- 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.