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Vegetable and Bean Ratatouille

1 Reviews
0% would make this recipe again

A protein-rich version of the classic ratatouille.

Preparation : 10 min Cooking : 30 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
1 1/2 cup green/snap beans 150 g
2 zucchini, cut into 1,5 cm dices 260 g
1 aubergines / eggplants, small size, cut into 1,5 cm dices 180 g
1 yellow or red sweet peppers, cut into 1,5 cm squares 200 g
1 cup canned tomatoes, low sodium 260 g
3 cups red beans (canned), rinsed and drained 750 mL
salt [optional]
ground pepper to taste [optional]
1 pinch 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. Prepare the vegetables. Boil or steam the green beans. Drain, cut into 2 cm pieces, and set aside.
  3. Dice the remaining vegetables into 1,5 cm pieces and add to the saucepan with the garlic and onion. Sauté 4-5 min, then add the tomatoes. Season with salt and pepper. Stir in the optional cayenne.
  4. Cook over low heat, covered, 20-25 min until all vegetables are soft but still a bit al dente. Add water, if necessary, to keep the mixture moist.
  5. Add the previously cooked green beans, the red beans, then cook an additional 5 min. Adjust the seasoning, then serve.

Nutrition Facts Table

per 1 Serving (390g)

Amount

% Daily Value

Calories

250

Fat

9 g

14 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

290 mg

12 %

Carbohydrate

36 g

12 %

Fibre

13 g

51 %

Sugars

7 g

Protein

10 g

Vitamin A

37 %

Vitamin C

114 %

Calcium

8 %

Iron

21 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

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

DIABETES Exchange

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

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Members' Reviews

1 Reviews (1 with rating only ) 0% would make this recipe again