Mediterranean Vegetable-Bean Stew

40 6 servings, 2 cups (500 mL) each
Recipe By
1
(0) 0 Reviews
Prep Time
20
min.
Total Time
40
min.
Servings

6 servings, 2 cups (500 mL) each

Packed with vegetables, couscous and lots of flavour, this vegetarian stew is sure to satisfy any crowd. Serve this satisfying stew with a loaf of crusty bread and a side salad.

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What You Need

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Make It

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  • Heat dressing in Dutch oven on medium heat. Add onions and garlic; cook and stir 5 min. or until onions are softened.
  • Add tomatoes and zest; stir. Bring to boil; simmer on medium-low heat 20 min. or until slightly thickened, stirring occasionally. Add zucchini and beans; cover. Cook 5 min. Stir in spinach.
  • Serve stew over couscous; top with cheese and parsley.

Cooking With Beans

When using canned beans, simply drain and rinse well. Brands vary in firmness, so try different brands until you find one you like. Dried beans, other than lentils and split peas, must be soaked before cooking. To soak: Wash beans well; place in bowl. Add enough water to cover beans by 3 inches; cover. Let stand 8 hours. Drain. To quick-soak: Wash beans well; place in saucepan. Add enough water to cover beans by 3 inches; cover. Bring to boil on medium-high heat. Boil 2 min. Let stand 1 hour. Drain.

Food Facts

White kidney beans, also called cannellini beans, are available both in dried and canned forms. They make a wonderful addition to soups and salads. If white kidney beans are not available, use navy beans, great Northern beans or kidney beans instead.

Servings

  • 6 servings, 2 cups (500 mL) each

Nutritional Information

Serving Size 6 servings, 2 cups (500 mL) each
AMOUNT PER SERVING
Calories 290
% Daily Value
Total fat 3.5g
Saturated fat 1g
Cholesterol 5mg
Sodium 630mg
Carbohydrate 52g
Dietary fibre 11g
Sugars 8g
Protein 13g
   
Vitamin A 40 %DV
Vitamin C 60 %DV
Calcium 10 %DV
Iron 25 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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