Vegetable and Bean Ratatouille

Vegetable and Bean Ratatouille

A protein-rich version of the classic ratatouille.

4 servings
Preparation 10 min
Cooking 30 min

250 calories per serving 


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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
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

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

9 g

14 %

Saturated 1 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

35 %

Vitamin C

110 %

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: ¾ serving

More info

Claims

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

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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