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Summer vegetables are the star of this healthy and low fat summer vegetable stew. This stew is a great way to use up fresh summer vegetables and ensures that the stew goes from stove to table in just 30 minutes.
The most common ingredients for this provencal stew are onions, garlic, zucchini, eggplant and tomatoes. You could also add in additional vegetables of your choice ….
Makes: 4 servings
Serving Size: 1 1/2cup
Cooking time : 30 Minutes
1 TBS Olive Oil
1 medium Yellow Onion Chopped
1 medium egg plant , cut into 1/2 inch slices
1 large zucchini, cut into 1/2-inch slices
1 large yellow summer squash, cut into 1/2-inch slices
11/2 cups boiled Kidney beans ( drained)
1 large tomato, chopped
2 teaspoons minced garlic (4 cloves)
1/4 teaspoon dried rosemary crushed
1 teaspoon ground black pepper OR to taste
1 tablespoon fresh basil or 1 teaspoon dried basil crushed
1 cup tomato juice ( I pureed them , you can even use canned )
1 tablespoon white or regular balsamic vinegar ( optional )
slices of baguette-style French bread OPTIONAL
3 tablespoons shredded Romano or Parmesan cheese ( Or any cheese of your choice )
Heat Olive oil in a deep skillet or pot over medium heat.
Add the garlic, bay leaf & onions and sauté for 2-3 mins.
Combine zucchini, yellow squash, beans, tomato, rosemary,
pepper, and dried basil, if using along with tomato juice
Cover and cook on medium to low-heat till all the vegetables are tender ..
Switch off the heat & Add balsamic vinegar If using …
To Prepare croutons:
Preheat oven to 400 degrees F.
Lightly brush bread slices with olive oil and bake until golden brown .
ladle vegetable stew into bowls. Top with croutons and cheese.
Kidney beans Benefits for Diabetics
Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia as kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy.
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Zucchini AND Summer Squash Benefits for Diabetics
Zucchini & Summer Squash for diabetes is very effective as the B complex in the presence of zinc and magnesium help in breaking down the sugars in your body. It has an abundance of fiber and pectin, which are vital in regulating your blood sugar levels. The B-vitamins, folates and fiber go a long way in stabilizing the level of sugar in your blood and thus help in keeping Type 2 diabetes at bay.
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Eggplant Benefits for Diabetics
Eggplant can be beneficial in restricting type-2 diabetes. They contain low level of carbohydrate and are a fibre rich food. They also contain phenols which help in regulating the level of glucose in the blood and restrict it from surging or plunging.
Remember, these are guidelines, not a precise prescription or diet. Your individual health situation may mean that this way of eating won’t work for you. Before making any changes to your diet, please consult with your healthcare practitioner.
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