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Quick Vegetable and Chickpea Ratatouille

6 Reviews
100% would make this recipe again

A super-quick version of the classic ratatouille.

Preparation : 10 min Cooking : 10 min
250 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy

Ingredients

2 tbsp olive oil 30 mL
2 cloves garlic, pressed
1 onions, finely chopped 200 g
500 g frozen vegetable mix
1 1/3 cup canned tomatoes (diced) 340 g
1 1/3 cup chickpeas/garbanzo beans (canned), rinsed and drained 330 mL
1/2 dried chili peppers, minced [optional] 0.4 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Mince or press the garlic and chop the onion. Heat the oil in a saucepan over medium heat. Cook the garlic and onion 4-5 min until lightly coloured and soft, paying attention not to let them burn.
  2. Add the chili pepper then cook 1 min with stirring. Add the frozen vegetables, tomatoes and drained chickpeas. Season with salt and pepper to taste.
  3. Cook 10 min over low heat, uncovered. Add water, if necessary, to keep the mixture moist. Adjust the seasoning, then serve.

Nutrition Facts Table

per 1 Serving (320g)

Amount

% Daily Value

Calories

250

Fat

7 g

10 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

43 g

14 %

Fibre

10 g

39 %

Sugars

4 g

Protein

9 g

Vitamin A

79 %

Vitamin C

48 %

Calcium

8 %

Iron

22 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin K
Good source of  :
Copper, Iron, Niacin, Phosphorus, Vitamin B1, Vitamin C, Zinc
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin E
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 3 ½
Meat and Alternatives ½
Fats 1

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Members' Reviews

6 Reviews (5 with rating only ) 100% would make this recipe again
hide1983
november 24, 2016 | I would make this recipe again

Great Recipe !

Useful 0

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hide1983
november 24, 2016 | I would make this recipe again

Great Recipe !

Useful 0