Ratatouille with Tofu

Ratatouille with Tofu

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

4 servings
Preparation 15 min
Cooking 30 min

240 calories per serving 


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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
300 g firm regular tofu, diced   1 1/2 cup
1 1/4 cup canned tomatoes, low sodium   320 g
1 tsp herbes de Provence   1 g
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

Nutrition Facts

per 1 serving (360g)

Amount

% DV*

* DV = Daily Value

Calories

240

Fat

14 g

21 %

Saturated 2 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

19 g

6 %

Fibre

5 g

19 %

Sugars

8 g

Protein

14 g

Vitamin A

70 %

Vitamin C

110 %

Calcium

15 %

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, 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

More info


This recipe is in the following categories: Soy | Vegetables | Main courses/Entrées | Artery-healthy | Bone-healthy | Diabetes-friendly | Halal | Heart-healthy | High Calcium | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | Vegan | Vegetarian | Braise/Stew

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