Beans Corn And Zucchini Stew Recipes

ZUCCHINI STEW

Steps:

• Flavor Base: Heat oil in a large pot over medium heat. Add onion, garlic, and zucchini to the pan, cooking until onion and zucchini are a bit soft, about 5 minutes.
• Stewify: Stir in marinara sauce and beans. Continue cooking, covered, for 5 minutes until marinara sauce is hot and gently simmering.
• Greens: Stir in chopped kale and basil. Cook until kale wilts, about 2 minutes.
• Serve: Season with salt and pepper, as needed, then serve warm!

FRESH CORN AND ZUCCHINI SAUTE

Steps:

• Heat butter in a skillet over medium heat, stirring occasionally, until lightly browned, 1 to 2 minutes. Cook and stir onion in the melted butter until translucent, about 5 minutes. Cut kernels from the ears of corn. Add zucchini and corn; cook and stir until zucchini is tender, about 8 minutes. Season with sea salt and pepper.

REFRIED BEAN, ZUCCHINI AND CORN GRATIN

Steps:

• Heat oven to 375 degrees. Oil or butter a 2-quart baking dish or gratin dish.
• Refry beans: Drain off about 1/2 cup of liquid from beans, retaining it in a separate bowl to use later for moistening beans, should they dry out. Heat oil over medium-high heat in a large, heavy nonstick frying pan and add ground cumin and chili. Cook, stirring over medium heat, for about a minute, until the spices begin to sizzle and cook. Add beans and optional chipotle. Fry beans, stirring and mashing with the back of a spoon, until they thicken and form a thin crust on the bottom of the pan. Stir up crust and mix into the beans. Cook until beans are thick but not dry, about 10 minutes. Add liquid you saved from the beans if they seem too dry. Taste refried beans and adjust salt (they probably won't need any as the broth reduces when you refry them). Spread in an even layer in the baking dish. (Note: If you use canned beans, do not drain. The frying process will go more quickly.)
• Clean and dry skillet. Heat over medium heat and add olive oil. Add onion and cook, stirring, until tender, about 5 minutes. Add a pinch of salt and garlic and cook, stirring, until garlic is fragrant, about 30 seconds. Add squash, oregano, salt and pepper, and turn up heat slightly. Cook, stirring often or tossing in pan, until squash is translucent and tender, 5 to 10 minutes. Taste and adjust seasoning. Spread in an even layer over the beans.
• Combine corn and milk in a saucepan and bring to a simmer. Simmer 5 minutes, until corn is just tender. Stir in cornmeal and minced serrano, add salt to taste, and continue to simmer until mixture is thick, 3 to 5 minutes. Stir in grated cheese. Remove from heat and spread in an even layer over squash. Sprinkle crumbled cheese over top. Dot with butter or drizzle on oil.
• Place in oven and bake 25 minutes, until bubbly and crumbled cheese is lightly browned. Serve hot or warm.

GREEK POTATO, ZUCCHINI, AND BEAN STEW

Steps:

• Heat olive oil in a Dutch oven over medium-high heat. Add onion and sauté 5 minutes or until onions are lightly browned.
• Add potato and water, bring to a boil. Cover, reduce heat, and cook 5 minutes.
• Stir in zucchini, green beans, tomatoes and white beans. Cover and cook 35 minutes or until vegetables are tender.
• Stir in parsley, dill, oregano, and pepper.
• Ladle into bowls and garnish with cheese.

BLACK-BEAN-AND-CORN STEW

Steps:

• In a large saucepan, heat oil over medium. Add onion; cook until softened, 5 to 6 minutes. Add garlic and cumin; cook, stirring often, until fragrant, about 2 minutes more.
• To the pan, add chiles, beans, tomatoes and their juice, 2 cups water, and 3/4 teaspoon salt. Bring mixture to a boil; reduce heat to medium-low, and simmer, partially covered, until slightly thickened, about 20 minutes.
• In a blender or food processor, puree 2 cups of the stew. Return the puree to the pan, and add corn; simmer until heated through, about 5 minutes. Serve hot.

LAMB CHOPS WITH BEANS, CORN AND ZUCCHINI

Steps:

• Generously season lamb chops with salt and pepper, garlic, rosemary and sage. Let marinate for at least 1 hour.
• In a large skillet over medium heat, gently pan-fry the chops in 1/4-inch olive oil, about 5 minutes per side, until lightly browned. For medium-rare, cook just until rising juices are visible on the surface of chops; for medium, cook for 2 minutes more. Remove chops and let rest on a warm platter.
• Meanwhile, add 2 tablespoons olive oil to a Dutch oven over medium heat. Add onions and cook, stirring, until translucent, 5 to 8 minutes. Add zucchini and squash, and cook, covered, stirring occasionally until soft, 8 to 10 minutes. Season lightly with salt. (This may be done up to several hours in advance.)
• To finish, raise heat to high. Add corn and beans and stir. Season with salt and pepper. Add about 1/2 cup water, cover, and cook for 5 minutes, until the mixture is soft and juicy. Taste and adjust seasoning. Sprinkle with the scallions, parsley and lemon zest.

BEANS, CORN, AND ZUCCHINI STEW

Steps:

• 1. Heat oil in large saucepan or Dutch oven over medium-high heat until hot. Add rice, onion and garlic cook and stir 2 to 3 minutes or until onion is crisp-tender.2. Stir in all remaining ingredients. Bring to a boil. Reduce heat to medium-low cover and cook 15 to 20 minutes or until rice is tender and broth is slightly thickened.Nutrition Information Per Serving: Serving Size: 1 1/2 Cups * Calories: 300 * Calories from Fat: 50 * % Daily Value: Total Fat: 6 g 9% * Saturated Fat: 1 g 5% * Cholesterol: 0 mg 0% * Sodium: 1070 mg 45% * Total Carbohydrate: 53 g 18% * Dietary Fiber: 7 g 28% * Sugars: 9 g * Protein: 9 g * Vitamin A: 10% * Vitamin C: 10% * Calcium: 8% * Iron: 15% * Dietary Exchanges: 3 1/2 Starch, 1 Fat or 3 1/2 Carbohydrate, 1 Fat