🌞 What to Do with Extra Summer Veggies? Try This White Bean & Summer Squash Sauté

If your fridge or garden is overflowing with zucchini, yellow squash, and tomatoes, you’re in good company. This seasonal bounty is a blessing—but it can feel like a challenge to use it all before it spoils.

Enter this Summer Squash and White Bean Sauté: a quick, satisfying, and nutrient-dense way to enjoy your summer harvest. Loaded with fiber, protein, and antioxidants, it’s a feel-good meal that’s ready in less than 30 minutes.

💚 Why This Recipe Works (Especially for Women 40+)

• Gut-friendly fiber for better digestion

• Plant-based protein to support energy and blood sugar balance

• Quick & easy—perfect for busy midweek dinners

• Naturally gluten-free and easily dairy-free

• Hormone-supportive with nutrient-rich vegetables and beans

🥗 Ingredients (Use Organic When Possible)

• 1 tablespoon coconut oil or avocado oil

• 1 medium onion, halved and sliced

• 2 cloves garlic, minced

• 1 medium zucchini, halved lengthwise and sliced

• 1 medium yellow summer squash, halved lengthwise and sliced

• 1 tablespoon chopped fresh oregano (or 1 tsp dried)

• 1/4 teaspoon sea salt

• 1/4 teaspoon freshly ground black pepper

• 1 (15- to 19-ounce) can cannellini or great northern beans, rinsed (see tip below)

• 2 medium tomatoes, chopped

• 1 tablespoon red wine vinegar

• 1/3 cup shredded Parmesan cheese (or nutritional yeast for dairy-free)

👩‍🍳 How to Make It (Step-by-Step)

1. Sauté Aromatics

Heat oil in a large nonstick skillet over medium heat. Add onion and garlic, cooking for about 3 minutes until softened.

2. Cook the Veggies

Stir in zucchini, summer squash, oregano, salt, and pepper. Reduce heat to low, cover, and cook for 3–5 minutes until vegetables are tender-crisp.

3. Add the Beans & Tomatoes

Add rinsed white beans, chopped tomatoes, and red wine vinegar. Increase heat to medium and cook for another 2–3 minutes until heated through.

4. Finish & Serve

Remove from heat and stir in Parmesan or nutritional yeast. Serve warm as a main dish or side.

🌟 Variations & Serving Ideas

• Serve over quinoa, brown rice, or cauliflower rice

• Add extra veggies like eggplant, corn, or bell peppers

• Toss in greens like chopped kale or spinach at the end

• Make it spicy with red pepper flakes or cayenne

💡 Bean Tip: Lower the Sodium Naturally

Canned beans are quick and convenient, but often high in sodium. Rinse thoroughly under cool water to reduce sodium by up to 35%. You can also opt for no-salt-added canned beans or cook your own from scratch for even more control.

🥄 Nutritional Highlights (Per Serving)

• 195 calories

• 6g fat (2g sat, 4g mono)

• 11g protein

• 25g carbs

• 8g fiber

• 600mg sodium

• 726mg potassium

• Rich in Vitamin C, Folate, Magnesium, Calcium, and Vitamin A

🧘‍♀️ A Perfect Fit for Your Wellness Journey

This meal checks so many boxes—especially if you’re focusing on hormone balance, digestion, and blood sugar stability in your 40s and beyond. Plus, it’s easy, affordable, and full of real, whole food ingredients.

Let me know if you try it—and what delicious summer veggies you added in!