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Ratatouille with Tofu

67 Reviews
88% would make this recipe again

A mixture of vegetables, including peppers, zucchini, and aubergines, sautéed with olive oil, then simmered with tomatoes and tofu.

Preparation : 15 min Cooking : 30 min
240 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy
  • Bone-healthy

Ingredients

2 tbsp olive oil 30 mL
1 onions, finely chopped 200 g
2 cloves garlic, pressed
1 cup green/snap beans 100 g
2 zucchini, cut into 1,5 cm cubes 260 g
1 aubergines / eggplants, small size, cut into 1,5 cm cubes 180 g
1 yellow or red sweet peppers, cut into 1,5 cm squares 200 g
1 carrots, cut into 1,5 cm cubes 100 g
300 g firm regular tofu, diced 1 1/2 cup
1 1/4 cup canned tomatoes (diced) 320 g
1 tsp herbes de Provence 1 g
salt [optional]
ground pepper to taste [optional]
1/8 tsp cayenne pepper [optional] 0.4 g

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. Boil or steam the green beans. Drain, cut them into 2 cm pieces, and set aside.
  3. Prepare the remaining vegetables: Dice them into 1,5 cm pieces then add them to the saucepan with the garlic and onion. Season with salt and pepper. Sauté 8-10 min, with some stirring.
  4. Add the tofu cubes, tomatoes, herbes de Provence and Cayenne pepper (optional). Cover and cook over low heat about 10 min, until all vegetables are soft but still a bit al dente. Add the cooked green beans and cook an additional 2-3 min. Adjust the seasoning and serve.

Remarks

This dish may be prepared in advance and reheated. It is not advisable to freeze it because tofu changes texture when thawed after being frozen.

Serve the ratatouille with plain rice or quinoa.

Nutrition Facts Table

per 1 Serving (360g)

Amount

% Daily Value

Calories

240

Fat

14 g

21 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

19 g

6 %

Fibre

5 g

19 %

Sugars

8 g

Protein

14 g

Vitamin A

66 %

Vitamin C

115 %

Calcium

17 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¾ 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, Sodium
Source of  :
Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Zinc
Good source of  :
Calcium, Copper, Fibre, Iron, Niacin, Phosphorus, Selenium, Vitamin B2, Vitamin E
Excellent source of  :
Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2 ½
Meat and Alternatives 1 ½
Fats 2

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Members' Reviews

67 Reviews (67 with rating only ) 88% would make this recipe again