Ratatouille with Tofu

72 Reviews
87% would make this recipe again

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

Preparation : 15 min Cooking : 30 min
240 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy
  • Bone-healthy

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] 0.2 g
ground pepper to taste [optional]
300 g firm regular tofu, diced 1 1/2 cup
1 1/4 cup canned tomatoes (diced) 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.

Nutrition Facts Table

per 1 serving (360 g)

Amount

% Daily Value

Calories

240

Fat

14 g

21 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

19 g

6 %

Fibre

5 g

19 %

Sugars

8 g

Net Carbs

14 g

Protein

14 g

Vitamin A

65 %

Vitamin C

115 %

Calcium

17 %

Iron

19 %

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Calcium, Copper, Fibre, Iron, Niacin, Phosphorus, Selenium, Vitamin B2, Vitamin E
Source of  :
Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2 ½
Meat and Alternatives 1 ½
Fats 2

Leave a review

You have to be logged in to leave a review

Members' Reviews

72 Reviews (70 with rating only ) 87% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
CharlieTrotter
may 20, 2020 | I would make this recipe again

This is excellent. My kids are not too fond of tofu but loved this recipe.

Useful 0
alex.sarakbi
may 19, 2020

Bland flavour... I don’t think I will be making it again

Useful 0

Top Reviews

View All Reviews
CharlieTrotter
may 20, 2020 | I would make this recipe again

This is excellent. My kids are not too fond of tofu but loved this recipe.

Useful 0
alex.sarakbi
may 19, 2020

Bland flavour... I don’t think I will be making it again

Useful 0

Our weekly newsletter includes:

  • Recipes, tips and advice on healthy eating
  • Occasional promotions on products & services from SOSCuisine and some trusted partners
  • Occasional invitations to help scientific research by answering surveys or participating in studies
  • Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.