Ratatouille with Tofu and Rice

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, served with basmati rice.

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Preparation : 20 min Cooking : 30 min
550 calories/serving
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Ingredients

3 tbsp olive oil 45 mL
1 onions, finely chopped 200 g
2 cloves garlic, pressed
1 1/2 cup green/snap beans 150 g
2 zucchini, cut into 1,5 cm cubes 260 g
2 aubergines / eggplants, small size, cut into 1,5 cm cubes 360 g
2 yellow or red sweet peppers, cut into 1,5 cm squares 400 g
1 carrots, cut into 1,5 cm cubes 100 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
460 g firm regular tofu, diced 2 1/4 cups
2 cups canned tomatoes (diced) 500 g
1 tsp herbes de Provence 1 g
1/8 tsp cayenne pepper [optional] 0.4 g
1 1/3 cup basmati rice 240 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.
  5. Meanwhile, cook the rice.
  6. Serve the ratatouille on top of the rice

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.

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (650 g)

Amount

% Daily Value

Calories

550

Fat

23 g

35 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

0 mg

Sodium

180 mg

7 %

Carbohydrate

66 g

22 %

Fibre

8 g

30 %

Sugars

12 g

Net Carbs

58 g

Protein

24 g

Vitamin A

84 %

Vitamin C

197 %

Calcium

25 %

Iron

30 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Pantothenic Acid, Vitamin B1, Vitamin B2
Source of  :
Omega-6
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 3 ½
Meat and Alternatives 2
Fats 3
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
Recipe tailored to the needs of sports enthusiasts and active families

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