Quick Vegetable and Chickpea Ratatouille

Quick Vegetable and Chickpea Ratatouille

A super-quick version of the classic ratatouille.

4 servings
Preparation 10 min
Cooking 10 min

250 calories per serving 


Ingredients

2 tbsp olive oil   30 mL
2 cloves garlic, pressed    
1 onions, finely chopped   200 g
1/2 dried chili peppers, minced [optional]   0.4 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 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

7 g

10 %

Saturated 1 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

80 %

Vitamin C

45 %

Calcium

8 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Braise/Stew | French

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