Ratatouille with Tofu

1 Reviews
100% would make this recipe again

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

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Preparation : 15 min Cooking : 30 min
240 calories/serving

Ingredients

2 tbsp olive oil 1 fl.oz
1 onions, finely chopped 7.1 oz
2 cloves garlic, pressed
1 cup green/snap beans 3.5 oz
2 zucchini, cut into 1,5 cm cubes 8.9 oz
1 eggplants, small size, cut into 1,5 cm cubes 6.4 oz
1 yellow or red sweet peppers, cut into 1,5 cm squares 7.1 oz
1 carrots, cut into 1,5 cm cubes 3.5 oz
1 pinch salt [optional]
ground pepper to taste [optional]
11 oz firm regular tofu, diced 1 1/2 cup
1 1/4 cup canned tomatoes, low sodium 11.5 oz
1 tsp herbes de Provence 0.1 oz
1/8 tsp cayenne pepper [optional] 0.1 oz

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.

Observations

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.

Serve the ratatouille with plain rice or quinoa.

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

50 mg

2 %

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 %
More info

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
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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