Quick Vegetable and Chickpea Ratatouille

12 Reviews

100% would make this recipe again

A super-quick version of the classic ratatouille.

Preparation : 10 min Cooking : 10 min

250 calories/serving

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Ingredients

2 tbsp	olive oil	30 mL
2 cloves	garlic, pressed
1	onions, finely chopped	200 g
1/2	dried chili peppers, minced [optional]	0.2 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]	0.2 g
	ground pepper to taste [optional]

Method

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.
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.
Cook 10 min over low heat, uncovered. Add water, if necessary, to keep the mixture moist. Adjust the seasoning, then serve.

Recommended side dishes

Nutrition Facts Table

per 1 serving (320 g)

Amount % Daily Value
Calories 250
Fat 7 g 10 %
Saturated 0.9 g + Trans 0 g 4 %
Cholesterol 0 mg
Sodium 320 mg 13 %
Carbohydrate 43 g 14 %
Fibre 10 g 39 %
Sugars 4 g
Net Carbs 33 g
Protein 9 g
Vitamin A 79 %
Vitamin C 47 %
Calcium 8 %
Iron 22 %

Amount

% Daily Value

Calories

250

Fat

7 g

10 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

43 g

14 %

Fibre

10 g

39 %

Sugars

4 g

Net Carbs

33 g

Protein

9 g

Vitamin A

79 %

Vitamin C

47 %

Calcium

8 %

Iron

22 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	2 ½	servings
Grain Products :	0	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	½	serving

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Claims

This recipe is :

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