Summer Vegetable and White Bean Stew Recipe
This Summer Vegetable and White Bean Stew is a hearty and flavorful dish perfect for warm weather. Packed with fresh vegetables, white beans, and a creamy lemon tahini sauce, it’s a satisfying meal that’s both nutritious and delicious.
- Author: Bennett
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Vegetable Stew:
- 2 tbsp extra virgin olive oil
- 1 medium red onion, diced
- 3 medium garlic cloves, minced
- 1 red bell pepper, diced
- 2 medium zucchini, diced
- 1/2 tsp fine sea salt, plus more to taste
- Freshly ground black pepper, to taste
- 1 tsp dried basil
- 1 tsp dried oregano
- 1/2 tsp chili flakes
- 3 cups cooked white beans (cannellini) or 2 14-oz cans, drained and rinsed
- 2 tomatoes, diced
- 2 cups vegetable broth
- 1 bunch kale, tough stems removed and chopped
- 2 tbsp freshly squeezed lemon juice
Lemon Tahini Sauce:
- 1/2 cup tahini
- 1/3 cup water, plus more as needed to thin
- 1/4 cup freshly squeezed lemon juice
- 2 tbsp nutritional yeast
- 2 tsp pure maple syrup
- 2 medium garlic cloves
- 1/2 tsp fine sea salt
- Freshly ground black pepper, to taste
- Prepare Vegetable Stew: In a large pot, heat olive oil and sauté onion, garlic, and a pinch of salt for 5 minutes. Add red pepper, zucchini, salt, pepper, oregano, basil, and chili flakes; sauté for another 5 minutes.
- Add Beans and Broth: Stir in white beans, tomatoes, and broth. Simmer until tomatoes are cooked, being careful not to overcook the zucchini.
- Incorporate Kale: Just before serving, add kale and cook until bright green. Stir in lemon juice.
- Make Lemon Tahini Sauce: Blend tahini, water, lemon juice, nutritional yeast, maple syrup, garlic, salt, and pepper until smooth.
- Serve: Optionally, mix some lemon tahini sauce into the stew or spoon over individual servings.
Notes
- You can customize this stew by adding other seasonal vegetables like corn or carrots.
- Adjust the seasoning and consistency of the stew and sauce according to your preference.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 6g
- Sodium: 580mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 9g
- Protein: 13g
- Cholesterol: 0mg
Keywords: Summer Vegetable Stew, White Bean Stew, Lemon Tahini Sauce, Vegetarian, Healthy