Close
Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 servings, about 1 1/4 cups eachJump to Nutrition Facts
Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 servings, about 1 1/4 cups each
Cook Time:30 mins
Cook Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings, about 1 1/4 cups each
Yield:
4 servings, about 1 1/4 cups each
Jump to Nutrition Facts
Jump to recipeThisSummer Squash & White Bean Sautéis the perfect accompaniment to any whole grain—rice, bulgur, quinoa—you name it. The crisp-tender zucchini and yellow squash texturally complement the creamy, protein-filled white beans. Tomatoes come in with a little sweetness, and the onions and herbs fill in the more savory notes. A little Parmesan cheese adds just the right amount of salty finish. You’ll find this recipe is surprisingly filling and satisfying! Read on for cooking success tips, including how to ensure your squash keeps that tender-crispness.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!Canned beans tend to be high in sodium. To rid them of some sodium (up to 35%), give them a good rinse before adding to a recipe, or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Alternatively, you cancook your beans from scratch.You can use zucchini instead of yellow squash.You don’t need to peel yellow summer squash, but if you prefer, you can remove the skin using a vegetable peeler.Besides including other vegetables like eggplant, peppers or corn, feel free to use your favorite fresh or dried herbs and substitute Parmesan with Asiago or Pecorino.Nutrition NotesWhile their exterior differs in color,zucchiniandyellow squashare essentially identical nutrition-wise. As low-carb veggies, these summer squash varieties are rich in vitamin C and antioxidants and support healthy vision, skin and heart.White beans, includingcannellini and great northern beans, are rich in plant protein and fiber, although great northern beans have a bit more fiber than cannellini. Like alllegumes, both of these bean varieties provide antioxidants and key nutrients necessary for overall good health.Besides adding a vibrant pop of color to this dish,tomatoesbring a host of health benefits. They support heart health and may help prevent cancer. This is in part due to the fiber, antioxidants and vitamins A and C in tomatoes.There’s no reason to cry over theonionin this sauté—unless they’re happy tears. Onions are a prebiotic, providing food for your beneficial gut bacteria to thrive. The antioxidants in onions help reduce inflammation and disease, including heart disease and cancer.
Jump to recipe
ThisSummer Squash & White Bean Sautéis the perfect accompaniment to any whole grain—rice, bulgur, quinoa—you name it. The crisp-tender zucchini and yellow squash texturally complement the creamy, protein-filled white beans. Tomatoes come in with a little sweetness, and the onions and herbs fill in the more savory notes. A little Parmesan cheese adds just the right amount of salty finish. You’ll find this recipe is surprisingly filling and satisfying! Read on for cooking success tips, including how to ensure your squash keeps that tender-crispness.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!Canned beans tend to be high in sodium. To rid them of some sodium (up to 35%), give them a good rinse before adding to a recipe, or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Alternatively, you cancook your beans from scratch.You can use zucchini instead of yellow squash.You don’t need to peel yellow summer squash, but if you prefer, you can remove the skin using a vegetable peeler.Besides including other vegetables like eggplant, peppers or corn, feel free to use your favorite fresh or dried herbs and substitute Parmesan with Asiago or Pecorino.Nutrition NotesWhile their exterior differs in color,zucchiniandyellow squashare essentially identical nutrition-wise. As low-carb veggies, these summer squash varieties are rich in vitamin C and antioxidants and support healthy vision, skin and heart.White beans, includingcannellini and great northern beans, are rich in plant protein and fiber, although great northern beans have a bit more fiber than cannellini. Like alllegumes, both of these bean varieties provide antioxidants and key nutrients necessary for overall good health.Besides adding a vibrant pop of color to this dish,tomatoesbring a host of health benefits. They support heart health and may help prevent cancer. This is in part due to the fiber, antioxidants and vitamins A and C in tomatoes.There’s no reason to cry over theonionin this sauté—unless they’re happy tears. Onions are a prebiotic, providing food for your beneficial gut bacteria to thrive. The antioxidants in onions help reduce inflammation and disease, including heart disease and cancer.
ThisSummer Squash & White Bean Sautéis the perfect accompaniment to any whole grain—rice, bulgur, quinoa—you name it. The crisp-tender zucchini and yellow squash texturally complement the creamy, protein-filled white beans. Tomatoes come in with a little sweetness, and the onions and herbs fill in the more savory notes. A little Parmesan cheese adds just the right amount of salty finish. You’ll find this recipe is surprisingly filling and satisfying! Read on for cooking success tips, including how to ensure your squash keeps that tender-crispness.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1tablespoonextra-virgin olive oil1 medium onion, halved and sliced2 cloves garlic, minced1 medium zucchini, halved lengthwise and sliced1 medium yellow summer squash, halved lengthwise and sliced1 tablespoon chopped fresh oregano, or 1 teaspoon dried¼teaspoonsalt¼teaspoonfreshly ground pepper1 (15- or 19-ounce) can cannellini or great northern beans, rinsed (see Tip)2 medium tomatoes, chopped1tablespoonred-wine vinegar⅓cupfinely shredded Parmesan cheese
Cook Mode(Keep screen awake)
Ingredients
1tablespoonextra-virgin olive oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
¼teaspoonsalt
¼teaspoonfreshly ground pepper
1 (15- or 19-ounce) can cannellini or great northern beans, rinsed (see Tip)
2 medium tomatoes, chopped
1tablespoonred-wine vinegar
⅓cupfinely shredded Parmesan cheese
DirectionsHeat 1 tablespoon of oil in a large nonstick skillet over medium heat. Add 1 onion and 2 garlic cloves and cook, stirring, until beginning to soften, about 3 minutes. Add 1 zucchini, 1 summer squash, 1 tablespoon oregano, 1/4 teaspoon salt and 1/4 teaspoon pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.Stir in 15 or 19 ounces of beans, 2 tomatoes and 1 tablespoon vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in 1/3 cup Parmesan.Frequently Asked QuestionsSummer squash is golden yellow with a broad base that tapers as it approaches its stem. Zucchini is typically a deep green color and grows straight. In the garden, a yellow squash can grow about 15 inches long, whereas a zucchini can grow to 3 feet, but it’s best to harvest them between 6 and 8 inches long. At this size, the skin will be tender, and the seeds will be smaller.Wait to rinse the squash right before you plan to use it. You can keep unwashed summer squash on a counter away from direct sunlight if you plan to use it within a couple of days. However, if you want to keep it fresh for 5 to 7 days, it’s best to keep it in an open paper or plastic bag in the crisper drawer of your refrigerator. You can also freeze blanched or cooked squash, and it will be good for up to 10 to 12 months.Yes, you can. This recipe can be made the day before you plan to serve it. If you have leftovers, you can store them in an airtight container in the fridge for 3 or 4 days—just know that the squash will soften with each passing day.This recipe can be enjoyed as a main dish or as a side dish. If serving it as a meal, you can add your favorite grains, bow-tie pasta or penne, plus warm naan or Italian bread. If serving it as a side dish, pair it with grilled meats such asRosemary & Garlic-Basted Sirloin Steak,Grilled Bone-In Pork Chops,Spatchcocked Chicken with Sweet & Spicy BBQ Ruborhamburgers. You can also add a store-bought rotisserie chicken for a quick and easy meal.EatingWell Magazine, July/August 2008
Directions
Heat 1 tablespoon of oil in a large nonstick skillet over medium heat. Add 1 onion and 2 garlic cloves and cook, stirring, until beginning to soften, about 3 minutes. Add 1 zucchini, 1 summer squash, 1 tablespoon oregano, 1/4 teaspoon salt and 1/4 teaspoon pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.Stir in 15 or 19 ounces of beans, 2 tomatoes and 1 tablespoon vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in 1/3 cup Parmesan.Frequently Asked QuestionsSummer squash is golden yellow with a broad base that tapers as it approaches its stem. Zucchini is typically a deep green color and grows straight. In the garden, a yellow squash can grow about 15 inches long, whereas a zucchini can grow to 3 feet, but it’s best to harvest them between 6 and 8 inches long. At this size, the skin will be tender, and the seeds will be smaller.Wait to rinse the squash right before you plan to use it. You can keep unwashed summer squash on a counter away from direct sunlight if you plan to use it within a couple of days. However, if you want to keep it fresh for 5 to 7 days, it’s best to keep it in an open paper or plastic bag in the crisper drawer of your refrigerator. You can also freeze blanched or cooked squash, and it will be good for up to 10 to 12 months.Yes, you can. This recipe can be made the day before you plan to serve it. If you have leftovers, you can store them in an airtight container in the fridge for 3 or 4 days—just know that the squash will soften with each passing day.This recipe can be enjoyed as a main dish or as a side dish. If serving it as a meal, you can add your favorite grains, bow-tie pasta or penne, plus warm naan or Italian bread. If serving it as a side dish, pair it with grilled meats such asRosemary & Garlic-Basted Sirloin Steak,Grilled Bone-In Pork Chops,Spatchcocked Chicken with Sweet & Spicy BBQ Ruborhamburgers. You can also add a store-bought rotisserie chicken for a quick and easy meal.
Heat 1 tablespoon of oil in a large nonstick skillet over medium heat. Add 1 onion and 2 garlic cloves and cook, stirring, until beginning to soften, about 3 minutes. Add 1 zucchini, 1 summer squash, 1 tablespoon oregano, 1/4 teaspoon salt and 1/4 teaspoon pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
Stir in 15 or 19 ounces of beans, 2 tomatoes and 1 tablespoon vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in 1/3 cup Parmesan.
Frequently Asked QuestionsSummer squash is golden yellow with a broad base that tapers as it approaches its stem. Zucchini is typically a deep green color and grows straight. In the garden, a yellow squash can grow about 15 inches long, whereas a zucchini can grow to 3 feet, but it’s best to harvest them between 6 and 8 inches long. At this size, the skin will be tender, and the seeds will be smaller.Wait to rinse the squash right before you plan to use it. You can keep unwashed summer squash on a counter away from direct sunlight if you plan to use it within a couple of days. However, if you want to keep it fresh for 5 to 7 days, it’s best to keep it in an open paper or plastic bag in the crisper drawer of your refrigerator. You can also freeze blanched or cooked squash, and it will be good for up to 10 to 12 months.Yes, you can. This recipe can be made the day before you plan to serve it. If you have leftovers, you can store them in an airtight container in the fridge for 3 or 4 days—just know that the squash will soften with each passing day.This recipe can be enjoyed as a main dish or as a side dish. If serving it as a meal, you can add your favorite grains, bow-tie pasta or penne, plus warm naan or Italian bread. If serving it as a side dish, pair it with grilled meats such asRosemary & Garlic-Basted Sirloin Steak,Grilled Bone-In Pork Chops,Spatchcocked Chicken with Sweet & Spicy BBQ Ruborhamburgers. You can also add a store-bought rotisserie chicken for a quick and easy meal.
Frequently Asked Questions
Summer squash is golden yellow with a broad base that tapers as it approaches its stem. Zucchini is typically a deep green color and grows straight. In the garden, a yellow squash can grow about 15 inches long, whereas a zucchini can grow to 3 feet, but it’s best to harvest them between 6 and 8 inches long. At this size, the skin will be tender, and the seeds will be smaller.
Wait to rinse the squash right before you plan to use it. You can keep unwashed summer squash on a counter away from direct sunlight if you plan to use it within a couple of days. However, if you want to keep it fresh for 5 to 7 days, it’s best to keep it in an open paper or plastic bag in the crisper drawer of your refrigerator. You can also freeze blanched or cooked squash, and it will be good for up to 10 to 12 months.
Yes, you can. This recipe can be made the day before you plan to serve it. If you have leftovers, you can store them in an airtight container in the fridge for 3 or 4 days—just know that the squash will soften with each passing day.
This recipe can be enjoyed as a main dish or as a side dish. If serving it as a meal, you can add your favorite grains, bow-tie pasta or penne, plus warm naan or Italian bread. If serving it as a side dish, pair it with grilled meats such asRosemary & Garlic-Basted Sirloin Steak,Grilled Bone-In Pork Chops,Spatchcocked Chicken with Sweet & Spicy BBQ Ruborhamburgers. You can also add a store-bought rotisserie chicken for a quick and easy meal.
EatingWell Magazine, July/August 2008
Rate ItPrint
Nutrition Facts(per serving)193Calories6gFat25gCarbs10gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andLinda Frahm
Linda Frahm
