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Sunny Zucchini with White Beans and Herbs - photo 1
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Sunny Zucchini with White Beans and Herbs

Vegan Pikantne Lunches Vegetarian Dishes Vegan dishes 30 min Easy 5 wyświetleń ~16.08 PLN - (0)
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Description

Here is a dish that is the essence of summer captured on a plate! Sunny Zucchini with White Beans and Herbs is a light, incredibly aromatic, and nutritious meal that you can prepare in one pot in less than 30 minutes. Inspired by Mediterranean flavors, it combines the delicate sweetness of young zucchini, the creamy texture of white beans, and an explosion of freshness from cherry tomatoes and fresh herbs. The dish is not only delicious but also beautiful – it shimmers with colors of green, red, and white. It’s the perfect option for a quick lunch, a light dinner, or as a side to grilled dishes. It can be served warm, straight from the pan, with a crispy baguette for dipping in the aromatic sauce, or cold, as a hearty salad. The dish is fully vegan, gluten-free, and rich in plant protein and fiber, making it an excellent choice for anyone who values healthy and tasty food.

Składniki (13)

Servings:
4
  • Zucchini 2.4 szt.
  • Canned white beans 240 g
  • Onion 1.3 szt.
  • Garlic 3 ząbki
  • Cherry tomatoes 250 g
  • Extra virgin olive oil 0.2 łyżek
  • Lemon juice 15 ml
  • Fresh basil 0.5 pęczek
  • Sea salt 5 g
  • 🌿 Przyprawy
  • Dried oregano 1 łyżeczka
  • Pieprz czarny świeżo mielony 2 szczypty
  • ✨ Opcjonalne
  • Sunflower seeds 30 g
  • Chili flakes 1 szczypta
💰 Szacowany koszt dania: ~16.08 PLN (4.02 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of ingredients

1

Start by thoroughly washing all the vegetables under running water. Pat the zucchini dry with a paper towel, trim the ends, and then cut each one in half lengthwise. Place each half flat side down on the cutting board and slice into half-moons about 0.5 cm thick. Cut the cherry tomatoes in half. Peel the onion, cut it in half, and chop it into small cubes. Peel the garlic cloves and finely chop them or press them through a garlic press.

Ingredients: Garlic, Cherry tomatoes, Onion, Zucchini
Use a sharp chef's knife and a large, stable cutting board. Evenly cutting vegetables will ensure they cook at the same rate. When chopping onions, leaving the root end intact until the end will prevent them from 'falling apart' and make chopping easier.
2

Open the can of beans. Transfer the entire contents to a fine-mesh strainer and place it under a stream of cold running water. Rinse the beans thoroughly for about a minute, gently stirring with your hand, until the water running through the strainer is clear and there is no foam on the surface of the beans. Set the beans aside in the strainer to drain well from excess water.

Ingredients: Canned white beans
Rinsing canned beans is very important! It removes excess salt and the metallic taste of the brine, making the flavor of the dish cleaner and fresher.

Frying and Stewing

3

In a large, deep skillet or a wide pot, heat 3 tablespoons of olive oil over medium heat. When the oil is hot (it will start to shimmer slightly), add the diced onion. Sauté for 4-5 minutes, stirring regularly with a wooden spoon, until the onion becomes soft and translucent. Be careful not to burn it – it should be golden, not brown.

Ingredients: Extra virgin olive oil, Onion
The best choice is a pan with a diameter of at least 28 cm with a non-stick coating, so that all the ingredients have enough space. The average burner power is one where the fat sizzles but does not smoke.
4

Add the chopped garlic to the sautéed onion. Fry everything together for about 30-60 seconds, stirring constantly. The garlic should only release its aroma, it must not brown, as it will become bitter. Then add the chopped zucchini to the pan, sprinkle in the dried oregano and a pinch of salt and pepper. Increase the heat slightly and fry for 6-8 minutes, stirring occasionally, until the zucchini is tender but still slightly crunchy (al dente).

Ingredients: Garlic, Zucchini, Dried oregano, Sea salt, Pieprz czarny świeżo mielony
Garlic burns very quickly, so we add it shortly before the other ingredients. Adding spices while frying in fat allows them to release more aroma.
5

When the zucchini is soft enough, add halved cherry tomatoes and drained white beans to the pan. If you're using it, now is a good time to add a pinch of chili flakes. Gently mix all the ingredients, being careful not to crush the beans. Reduce the heat, cover the pan with a lid, and simmer everything together for about 5 minutes. During this time, the tomatoes will release their juice, creating a natural, light sauce.

Ingredients: Cherry tomatoes, Canned white beans, Chili flakes
Do not stew the vegetables for too long, so that the zucchini does not become mushy and the cherry tomatoes do not fall apart completely. We want them to retain their shape.

Finishing the dish

6

Remove the pan from the heat. Tear the fresh basil leaves into smaller pieces with your hands and add them to the dish. Pour in the freshly squeezed lemon juice. Taste the dish and season with additional salt and pepper if needed. Gently mix one last time.

Ingredients: Fresh basil, Lemon juice, Sea salt, Pieprz czarny świeżo mielony
Always remove the pan from the heat before adding fresh herbs and lemon juice. High temperatures destroy their delicate aroma and valuable vitamins. Tearing basil instead of cutting it prevents it from turning black.

Optional addition

7

If you want to add crunch to the dish, prepare toasted sunflower seeds. In a small, dry skillet (without oil) heated over medium heat, add the sunflower seeds. Toast them for 2-3 minutes, shaking the skillet frequently, until they become lightly golden and start to smell nutty. Be careful, as they can burn very easily! As soon as they take on color, immediately transfer them to a cold plate to stop the toasting process.

Ingredients: Sunflower seeds
Do not walk away from the pan while toasting the seeds! This process takes a moment, but requires your full attention. Transferring them to a cold plate is crucial, as the hot pan will continue to toast them even after being removed from the heat.

Serving

8

Transfer the finished dish to deep plates or bowls. If using, sprinkle the top with toasted sunflower seeds. Serve immediately, for example with a piece of crunchy whole grain bread or cooked quinoa.

Ingredients: Sunflower seeds
The dish is delicious both hot and cold. If you have any left for the next day, you can eat it as a salad for lunch.

Fun Fact

💡

Zucchini, although treated as a vegetable in the kitchen, is botanically a fruit, specifically a berry! It belongs to the same family as pumpkins, cucumbers, and melons.

Best for

Lekki obiad Szybka kolacja Dodatek do grilla Posiłek do pracy (na zimno)

Tips

🍽️ Serving

Serve the dish hot, sprinkled with fresh herbs. It pairs perfectly with a crunchy slice of whole grain bread rubbed with a clove of garlic. To create a more filling meal, serve it with cooked millet, quinoa, or brown rice. It also tastes great as a side dish to baked fish or grilled chicken breast.

🥡 Storage

Store in an airtight container in the refrigerator for up to 3 days. The dish tastes great cold, so you don't need to reheat it. However, if you prefer it warm, heat it in a pan over low heat, adding a little water to prevent sticking. Freezing is not recommended, as zucchini becomes watery and loses its texture after thawing.

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