GARBANZO BEAN AND ZUCCHINI SALAD
Provided by Giada De Laurentiis
Time 5m
Yield 4 servings
Number Of Ingredients 10
Steps:
- For the Vinaigrette: In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper until combined.
- For the Salad: Place the garbanzo beans, zucchini, corn, red onion, and lettuce in a large salad bowl. Pour the vinaigrette over the salad and toss well. Garnish with the crumbled Parmesan cheese and serve.
TEX MEX RICE AND BEANS WITH ZUCCHINI
This Tex Mex Rice and Beans with Zucchini is a delicious meat-free side that's packed with summer veggies, beans, and tons of flavor. Serve this zucchini black bean and rice skillet with the protein of your choice for a flavor-packed, nutrient-dense meal in under an hour!
Provided by Olena Osipov
Categories Dinner
Time 45m
Number Of Ingredients 14
Steps:
- Cook brown rice as per package instructions. Personally, I like to cook it 1 cup rice : 1.5 cups water ratio, and for 30 minutes. This way rice comes out al dente and fluffy. The secret is not to peek inside, do not open the lid. While rice is cooking, prepare other ingredients and start cooking about half way rice is done.
- Preheat large Dutch oven or soup pot on medium heat and swirl oil to coat. Add onion and garlic, and cook for 5 minutes, stirring occasionally. Add taco seasoning, cumin, coriander, salt and pepper, and cook for 30 seconds, stirring frequently.
- Add zucchini and cook for 3-5 minutes for al dente version or longer if you like your vegetables very soft. Add corn, black beans, diced tomatoes and fluffed with a fork previously cooked rice. Stir gently, turn off the heat and adjust seasoning and toppings to taste. Serve hot.
Nutrition Facts : Calories 217 kcal, Sugar 5 g, Sodium 517 mg, Fat 3 g, SaturatedFat 2 g, Carbohydrate 35 g, Fiber 4 g, Protein 5 g, ServingSize 1 serving
PINTO BEAN ZUCCHINI BOATS
Zucchini shells take center stage when filled with vegetables, beans and sauce.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- Cut zucchini in half lengthwise. Scoop out pulp, leaving a 3/8-in. shell. Chop pulp and set aside. In a Dutch oven, bring water and salt to a boil. Add zucchini shells; cook until crisp-tender, 5-8 minutes. Drain and set aside. , In a large skillet, saute the onion and zucchini pulp in oil until crisp-tender. Stir in the beans, corn, tomato sauce, chili sauce, cilantro and cumin. Cook over medium heat until heated through, about 5 minutes. Sprinkle with cheese; cover and cook until cheese is melted, about 1 minute. Spoon into zucchini shells; sprinkle with tomato.
Nutrition Facts : Calories 377 calories, Fat 11g fat (4g saturated fat), Cholesterol 24mg cholesterol, Sodium 1310mg sodium, Carbohydrate 55g carbohydrate (22g sugars, Fiber 9g fiber), Protein 17g protein.
WHITE BEAN ZUCCHINI PASTA
A super delicious summer pasta that is healthy and keeps you full. It's also very simple to make, but impressive on a plate. The lemon adds a nice zest to the zucchini and white beans. Really good and fresh tasting. If you're into spicy foods, I've also made this with some cayenne pepper added.
Provided by Chef Acosta
Categories Lunch/Snacks
Time 20m
Yield 4-6 serving(s)
Number Of Ingredients 10
Steps:
- Start your water for the pasta. Add the olive oil to a saucepan (or wok) and preheat to medium-low heat.
- Place the zucchini and garlic in the preheated pan. Constantly stir the zucchini and garlic so nothing sticks or burns.
- When the water is boiling, add the pasta and cook according to the box instructions.
- Once the zucchini has become soft and semi-translucent, lower the heat to simmer and add the white beans and fresh basil. Note: You only want to heat up the white beans. If you leave them on the burner too long they will absorb all the oil and make the mixture dry.
- When the pasta is done, drain and put it on a plate. Mix the zucchini / white bean mixture with the pasta. Add the lemon juice and mix thoroughly.
- Serve with parmesan cheese and salt and pepper to taste. Enjoy!
Nutrition Facts : Calories 350.5, Fat 9.2, SaturatedFat 2, Cholesterol 4.4, Sodium 94.5, Carbohydrate 55.8, Fiber 8.8, Sugar 2, Protein 15.7
INSTANT POT ZUCCHINI
2 quick & easy ways to make tasty crunchy Instant Pot Zucchini! These refreshingly juicy steamed zucchini or savory-garlicky sauteed zucchini are deliciously easy to eat. You can serve these hot or cold - great as a simple side dish or add on to your salads.
Provided by Amy + Jacky
Categories Side
Time 10m
Number Of Ingredients 8
Steps:
- Place Zucchini in Instant Pot: Add 1 cup (250 ml) of cold water and steamer basket in Instant Pot. Place 1lb (454g) zucchini chunks in the steamer basket. *Pro Tip: Ensure you're using 1 cup (250 ml) of Cold Water because using hot or warm water will directly affect the final results.
- Pressure Cook Zucchini: Close lid, then turn Venting Knob to Sealing position. Pressure Cook at High Pressure for 0 - 1 minute, then immediately Quick Release. Open the lid carefully.
- Season & Serve Zucchini: Season zucchinis with salt & black pepper, then give it a few tosses. Serve the zucchini as a side dish or chilled for a salad. Enjoy~
- Saute Zucchini in Instant Pot: Heat up Instant Pot using "Sauté More" function, and wait until it says "HOT". Drizzle 1 tbsp olive oil in the inner pot, and ensure to coat the oil over the whole bottom of the pot. Add 1lb (454g) zucchini chunks and a pinch of salt in Instant Pot. Give it a quick stir. Leave the zucchini alone for 1.5 minute, then stir again. *Pro Tip: Stir once every minute for 3 - 4 minutes until the zucchini are well browned.
- Add Garlic & Soy Sauce: Add in minced garlic and 1 tsp (5ml) regular soy sauce, then saute for another minute.
- Season & Serve Zucchini: Taste one of the zucchini to make sure it's thoroughly cooked. Adjust the seasoning by adding more salt if necessary (for reference, we added 1 - 2 more pinches of salt). Serve immediately & enjoy these sauteed zucchini.
Nutrition Facts : Calories 19 kcal, Carbohydrate 4 g, Protein 1 g, Fat 1 g, SaturatedFat 1 g, Sodium 12 mg, Fiber 1 g, Sugar 3 g, ServingSize 1 serving
TOMATO STEWED ZUCCHINI WITH WHITE BEANS
Stewed zucchini in fresh tomato sauce with white beans and kale. A summery zucchini stew that's ready in under fifteen minutes, vegan and gluten-free.
Provided by Sher
Categories mains
Time 15m
Number Of Ingredients 8
Steps:
- Heat the olive oil in a sauté pan over low-medium heat.
- Turn the heat up to medium and add in the zucchini, salt and pepper and sauté for 2 minutes.
- Then add in the tomato sauce and white beans and simmer uncovered while stirring occasionally for 5 minutes.
- Stir in the kale and simmer uncovered while stirring occasionally for 5 minutes more.
- Remove the pan from the heat and add in the basil, stir and serve.
ZUCCHINI AND GREEN BEAN SAUTé
Steps:
- Heat a large skillet over medium-high heat and drizzle the olive oil. Add zucchini, green beans, salt and pepper to the pan.
- Sauté, stirring frequently, until vegetables become bright green and crisp-tender, about 7-9 minutes.
- Remove from heat and stir in scallions, lemon juice and garnish with cheese and red chili flakes to serve.
Nutrition Facts : Calories 111 kcal, Carbohydrate 11.5 g, Protein 2.7 g, Fat 6.9 g, SaturatedFat 0.9 g, Sodium 299 mg, Fiber 4.7 g, Sugar 3.3 g, UnsaturatedFat 6 g, ServingSize 1 serving
ZUCCHINI, BLACK BEAN, AND RICE SKILLET
This was stolen directly from Readyseteat.com. Our family really enjoyed it and I loved how easy, inexpensive and healthy it was. I use instant brown rice (and just cook it a little longer) and vegi stock in place of the water. Feel free to add sour cream, avocado, jalepenos or whatever floats your boat!
Provided by jennyblender
Categories One Dish Meal
Time 30m
Yield 5 cups, 4 serving(s)
Number Of Ingredients 8
Steps:
- Heat oil in large skillet over medium heat. Add zucchini and bell pepper; cook 5 minutes, stirring occasionally. Add beans, undrained tomatoes and water. Increase heat and bring to a boil.
- Add rice; stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed. Sprinkle with cheese.
BLACK BEAN, ZUCCHINI, & OLIVE TACOS
Super quick & easy but healthy & flavorful!! We usually just use the crunchy taco shells you can buy in the store. This recipe comes from Isa Chandra Moskowitz's book Appetite for Reduction - 125+ fast & filling low-fat vegan recipes. She recommends serving it with the Garlic-Lemon yogurt but its not a must.
Provided by Mindelicious
Categories Lunch/Snacks
Time 25m
Yield 8 tacos, 4 serving(s)
Number Of Ingredients 17
Steps:
- Preheat a heavy bottomed skille tover medium-high heat. Pour in the oil and add the zucchini and jalapeno, sprinkle with the salt. Saute for about 7 minutes, or until the zucchini is lightly browned.
- Add the garlic, olives, cumin, and coriander, and saute for 2 minutes more.
- Add the salsa verde and black beans and cook for 5 minutes. The salsa should reduce a bit so its not soupy.
- Mix the ingredients for the Garlic-Lemon Yogurt if your using.
- Warm the tortillas in a skillet or wrap in a moist towel & nuke for a minute. Assembly the tacos by adding the filling, yogurt, and topping with scallions. Enjoy!
ZUCCHINI BEAN SALAD
A fun combination of good-for-you ingredients makes up Zucchini Bean Salad from Carol Waugh of Bellingham, Washington. It's fresh-tasting and tangy, thanks to the light coating of vinaigrette. You can make this salad ahead and chill for a few hours before serving.
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 6 servings.
Number Of Ingredients 10
Steps:
- Place green beans in a small saucepan and cover with water. Bring to a boil; cover and cook for 8-10 minutes or until crisp-tender. Drain and rinse in cold water., In a large bowl, combine the green beans, kidney beans, zucchini, green pepper and onions. In a small bowl, whisk the vinegar, oil, sugar, seasoned salt and pepper. Pour over bean mixture; toss to coat. Cover and chill until serving.
Nutrition Facts : Calories 127 calories, Fat 5g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 315mg sodium, Carbohydrate 17g carbohydrate (4g sugars, Fiber 5g fiber), Protein 6g protein. Diabetic Exchanges
GREEN BEANS AND ZUCCHINI WITH SAUCE VERTE
Provided by Jeanne Kelley
Categories Blender Side Quick & Easy Backyard BBQ Dinner Lunch Basil Green Bean Zucchini Summer Parsley Capers Bon Appétit Vegan Vegetarian Pescatarian Paleo Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 6 servings
Number Of Ingredients 15
Steps:
- For sauce verte:
- Blend first 7 ingredients in processor until finely chopped. With machine running, gradually add olive oil. Process until coarse puree forms. Season sauce verte to taste with salt and pepper. DO AHEAD: Can be made 1 day ahead. Cover and refrigerate.
- For vegetables:
- Heat oil in heavy large nonstick skillet over medium-high heat. Add vegetables; stir until coated. Sprinkle with salt and 3 tablespoons water. Cover; cook vegetables until almost crisp-tender, stirring occasionally, about 4 minutes. Uncover; cook until vegetables are just tender, about 2 minutes longer. Stir in enough sauce verte to coat vegetables generously. Season with salt and pepper. Transfer to bowl. Garnish with parsley and serve.
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- Improves digestion. Incorporating zucchini in your diet can help improve digestion including reducing the incidence of constipation and other digestive issues.
- Slows down aging. Aging results from the activity of toxins, free radicals, and inflammation that the body is exposed to over the years. These poisons and inflammation can be reduced by antioxidants and anti-inflammatory foods.
- Lowers blood sugar levels. High blood sugar levels and diabetes are problems that are worsened by a diet high in (unhealthy) carbohydrates and low in fiber.
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- 1. Put the butter in a saucepan with the onion, garlic, chillies and capsicum plus 50 millilitres water and a sprinkle of salt then cook over a moderate heat, stirring often, until the water evaporates and the mixture is sizzling and softened.
- 2. Add the zucchini and olives then cook until the zucchini just starts to soften and meld into the mixture.
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- Melt butter in a large skillet over medium-high heat; add onion, and sauté 5 minutes or until tender.
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- Trim off the stem ends from the zucchini and cut them in half, lengthwise. Use a spoon to carefully scoop the flesh out of the zucchini. Chop the flesh with a knife until it is in small and uniform pieces, then set aside.
- Heat the olive oil in a large pan over medium-high heat. Add the chopped onion and cook for 4-5 minutes, until translucent.
- Then add the minced garlic and saved zucchini flesh. Saute the ingredients for another 5 minutes.
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