Mediterranean Vegetable-Bean Stew
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40 Min
Prep : 20 Min Cook: 20 Min
Packed with vegetables, couscous and lots of flavour, this vegetarian stew is sure to satisfy any crowd. Serve this satisfying stew with a loaf of crusty bread and a side salad.
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6 Servings
Original recipe yields 6 Servings
This tool adjusts ingredient amounts only, not method or nutrition information. Additional changes to equipment, baking times, etc. may be needed for recipe success.
1
1/3 cup Kraft Extra Virgin Olive Oil Greek Feta Dressing
2
1 large onion, chopped
3
4 cloves garlic, thinly sliced
4
2 cans (14 fl oz/398 mL each) fire-roasted diced tomatoes, undrained
5
1 Tbsp. lemon zest
6
1 zucchini, cut lengthwise in half, then sliced crosswise
7
1 can (19 fl oz/540 mL) white kidney beans, rinsed
8
1 pkg. (142 g) baby spinach leaves
9
4 cups hot cooked whole wheat couscous
10
2 Tbsp. crumbled feta cheese with garlic and herbs
11
1/4 cup chopped fresh parsley
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How do I make it ?
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Step 1
Heat dressing in Dutch oven on medium heat. Add onions and garlic; cook and stir 5 min. or until onions are softened. Step 2
Add tomatoes and zest; stir. Bring to boil; simmer on medium-low heat 20 min. or until slightly thickened, stirring occasionally. Add zucchini and beans; cover. Cook 5 min. Stir in spinach. Step 3
Serve stew over couscous; top with cheese and parsley. Kraft Kitchen Tips!
Cooking With Beans
When using canned beans, simply drain and rinse well. Brands vary in firmness, so try different brands until you find one you like. Dried beans, other than lentils and split peas, must be soaked before cooking. To soak: Wash beans well; place in bowl. Add enough water to cover beans by 3 inches; cover. Let stand 8 hours. Drain. To quick-soak: Wash beans well; place in saucepan. Add enough water to cover beans by 3 inches; cover. Bring to boil on medium-high heat. Boil 2 min. Let stand 1 hour. Drain.
Food Facts
White kidney beans, also called cannellini beans, are available both in dried and canned forms. They make a wonderful addition to soups and salads. If white kidney beans are not available, use navy beans, great Northern beans or kidney beans instead.
Nutrition
Calories
290
Calories From Fat
0
% Daily Value
Fat 3.5 g
Saturated fat 1 g
5 %
Cholesterol 5 mg
Sodium 630 mg
26 %
Carbohydrate 52 g
Fibre 11 g
Sugars 8 g
Protein 13 g
Vitamin A
40 %
Vitamin C
60 %
Calcium
10 %
Iron
25 %
Servings
6 servings, 2 cups (500 mL) each
Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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