This recipe has Fiber as 55.5% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.2% of RDA
• Calories: 16.7% of RDA
• Carbs: 22.1% of RDA
• Fat (total lipid): 2.2% of RDA
• Fiber: 55.5% of RDA
• Fructose: 8.1% of RDA
• Protein: 20.8% of RDA
• Sodium: 7.4% of RDA
• Sugar: 21.7% of RDA
• Vitamin A (IU): 20.3% of RDA
• Vitamin B6: 34.3% of RDA
• Vitamin C: 49.5% of RDA
• Iron: 2.7% of RDA
• Magnesium: 58.1% of RDA
• Manganese: 40.7% of RDA
• Niacin: 7.9% of RDA
• Potassium: 61.1% of RDA
• Zinc: 26.2% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
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PREPARATION
TO STEW THE ZUCCHINI/SQUASH
1.
Clean and trim the zucchini and summer squash. Cut into 1/2-inch thick disks.
2.
Place the zucchini and summer squash in a medium pot. Add the thyme, garlic, and 1/2 cup of water.
3.
Cover and cook over medium heat for about 40-45 minutes.
4.
After the first 20-25 minutes of cooking, use a wooden spoon to stir and break up the zucchini and summer squash a little. Cover and continue cooking another 20-25 minutes (about 40-45 minutes total).
5.
Meanwhile, drain and rinse the beans. Chop the basil and mint.
PREPARING THE DISH
6.
After about 40-45 minutes, when the squash is completely melted, remove the lid. Find and discard the thyme stem.
7.
Add the beans, basil, and mint. Use a wooden spoon or potato masher to mash the beans a bit.
8.
Cook another 1-2 minutes, just until to warm the beans. Season with salt and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Enjoy warm as a side or serve with Whole Wheat Flatbread for a tasty appetizer.
2.
This is a great way to use up extra squash from a bountiful garden. You can also use up other fresh herbs, like chives, chervil, parsley, and tarragon.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 334
Protein 23.4 g
Carbohydrates 60.9 g
Iron 0.52 mg
Fiber 15.5 g
Calcium 22.5 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
