Quick Vegetable and Chickpea Ratatouille
A super-quick version of the classic ratatouille.
Ingredients
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 (320g)
Amount % Daily Value |
Calories 250 |
Fat 7 g 10 % |
Saturated
0.9 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 % |
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
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | 1 |
Vegetables | 3 ½ |
Meat and Alternatives | ½ |
Fats | 1 |
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Members' Reviews
hide1983
2016-11-24T15:27:52+00:00 november 24, 2016 | I would make this recipe againGreat Recipe !
Top Reviews
View All Reviewshide1983
november 24, 2016 | I would make this recipe againGreat Recipe !