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Loaf of sliced bread behind a bowl of summer white bean vegetable stew.
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5 from 7 votes

Summer Stew (A Vegetable & White Bean Soup Recipe)

Even if you don’t have your own garden, you have probably known someone that was inundated with tomatoes and zucchini once summer came around. This stew uses much of the produce that summer has to offer, such as zucchini, green beans, tomatoes, and corn, and it does so quickly and deliciously! I love serving this with basket of toasted, crusty bread on the table.*Vegan Yack Attack On The Go! © 2018 Quarto Publishing Group USA Inc.
Text © 2018 Jackie Sobon. First Published in 2018 by Fair Winds Press, an imprint of The Quarto Group,
100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Entree, Soup
Cuisine: dairy free, gluten free, nut free, refined sugar free, soy free, vegan
Servings: 4 servings
Calories: 194kcal

Ingredients

  • 1 tablespoon (15 ml) sunflower oil
  • 1 cup (140 g) diced onion
  • 2 cups (280 g) chopped zucchini
  • 4 ounces (120 g) green beans
  • 2 cloves garlic (minced)
  • 3 cups (500 g) chopped tomatoes
  • cups (315 g) cooked corn kernels
  • 2 15 oz (850 g) cans white beans, plus liquid
  • 1 cup (235 ml) low-sodium vegetable broth
  • 1 teaspoon dried basil (or more to taste)
  • ½ teaspoon dried parsley (or more to taste)
  • teaspoon black pepper (or more to taste)
  • 1 teaspoon salt (or to taste)
  • Pinch of crushed red pepper (optional)

Instructions

  • Warm the oil in a large pot over medium heat. Once hot, add the onions, zucchini, and green beans to the pot, sautéing for 5 minutes or until the onions are mostly translucent. Next, stir the garlic, tomatoes, and corn into the vegetables, sautéing for 3 more minutes.
  • Add the white beans plus liquid, vegetable broth, basil, parsley, black pepper, and optional red pepper to the pot. Simmer covered over medium-low heat for 7 minutes, stirring occasionally. 
  • Taste the stew and season with salt, plus more herbs if you prefer. Serve hot.

Notes

~Jackie says, "Tip: At certain grocery stores you can buy grilled corn in the freezer section. I love thawing this out and using it in recipes like this one to add even more flavor."
 

Nutrition

Calories: 194kcal | Carbohydrates: 23g | Protein: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Sodium: 808mg | Potassium: 937mg | Fiber: 5g | Sugar: 12g | Vitamin A: 1400IU | Vitamin C: 44.6mg | Calcium: 90mg | Iron: 2.2mg