Summer Squash and Bean Sauté

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Summer Squash and Bean Sauté
40 min.
4
337kcal

Suggestions


Welcome to a delightful culinary experience with our Summer Squash and Bean Sauté! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe is a celebration of fresh summer produce and hearty beans.

Imagine the crisp-tender texture of green beans mingling with the sweet, succulent flavors of zucchini and yellow squash, all brought together in a savory sauté. The aromatic blend of garlic and fresh basil elevates this dish, making it a fragrant and flavorful side that pairs beautifully with any main course. Plus, with just 40 minutes of preparation, you can whip up this nutritious dish in no time!

Each serving is packed with 337 calories, making it a satisfying yet light option for your dining table. The combination of protein from the butter beans and the wholesome goodness of rice ensures that you and your loved ones will feel nourished and energized. Whether you're hosting a summer gathering or simply looking to enjoy a healthy meal at home, this Summer Squash and Bean Sauté is sure to impress. Dive into this delicious recipe and savor the taste of summer!

Ingredients

  • cup rice long-grain white uncooked
  • cups water 
  • extra large vegetable cube 
  • teaspoons cornstarch 
  • tablespoon vegetable oil 
  • medium onion cut into thin wedges
  • oz green beans trimmed cut into 2-inch pieces (2 cups)
  • clove garlic finely chopped
  • cups zucchini yellow
  • 0.3 cup basil fresh sliced
  • 15.5 oz butter beans rinsed drained canned

Equipment

  • bowl
  • frying pan

Directions

  1. Cook rice in 2 cups of the water as directed on package. Stir bouillon cubes into remaining 1 cup water. In small bowl, stir together cornstarch and 2 tablespoons of the bouillon mixture until well blended; set aside.
  2. Meanwhile, in 10-inch skillet, heat oil over medium-high heat.
  3. Add onion; cook and stir 2 minutes.
  4. Add green beans, garlic and remaining bouillon mixture; cover and cook 5 minutes.
  5. Add zucchini and squash medley; cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in cornstarch mixture; cook and stir until mixture is bubbly and slightly thickened.
  6. Add basil and butter beans; cook 1 to 3 minutes, stirring occasionally, until thoroughly heated. Season to taste with salt and pepper.
  7. Serve over rice. If desired, garnish with additional basil sprigs.

Nutrition Facts

Calories337kcal
Protein12.93%
Fat12.57%
Carbs74.5%

Properties

Glycemic Index
71.3
Glycemic Load
28.21
Inflammation Score
-7
Nutrition Score
17.180869537851%

Flavonoids

Luteolin
0.08mg
Isorhamnetin
1.38mg
Kaempferol
0.44mg
Myricetin
0.09mg
Quercetin
7.55mg

Nutrients percent of daily need

Calories:336.84kcal
16.84%
Fat:4.76g
7.32%
Saturated Fat:0.74g
4.61%
Carbohydrates:63.41g
21.14%
Net Carbohydrates:54.82g
19.94%
Sugar:4.77g
5.3%
Cholesterol:0mg
0%
Sodium:730.03mg
31.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11g
22%
Manganese:1.2mg
60%
Vitamin K:39.69µg
37.8%
Fiber:8.58g
34.33%
Vitamin C:20.55mg
24.91%
Folate:98.49µg
24.62%
Magnesium:85.44mg
21.36%
Copper:0.42mg
20.96%
Vitamin B6:0.4mg
20.07%
Phosphorus:189.68mg
18.97%
Iron:3.3mg
18.31%
Selenium:12.67µg
18.1%
Potassium:623.93mg
17.83%
Vitamin B1:0.18mg
12.12%
Vitamin A:594.97IU
11.9%
Vitamin B2:0.19mg
10.98%
Zinc:1.64mg
10.92%
Vitamin B5:1.05mg
10.49%
Vitamin B3:1.77mg
8.87%
Calcium:82.6mg
8.26%
Vitamin E:0.65mg
4.36%