Vegetable and Bean Ratatouille

67 Reviews
81% would make this recipe again

A protein-rich version of the classic ratatouille.

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Preparation : 10 min Cooking : 30 min
250 calories/serving

Ingredients

2 tbsp olive oil 30 mL
2 cloves garlic, pressed
1 onions, finely chopped 200 g
1 1/2 cup green/snap beans 150 g
2 zucchini, cut into 1,5 cm dices 260 g
1 aubergines / eggplants, small size, cut into 1,5 cm dices 180 g
1 yellow or red sweet peppers, cut into 1,5 cm squares 200 g
1 cup canned tomatoes (diced) 260 g
3 cups red beans (canned), rinsed and drained 750 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 pinch cayenne pepper [optional] 0.2 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. Prepare the vegetables. Boil or steam the green beans. Drain, cut into 2 cm pieces, and set aside.
  3. Dice the remaining vegetables into 1,5 cm pieces and add to the saucepan with the garlic and onion. Sauté 4-5 min, then add the tomatoes. Season with salt and pepper. Stir in the optional cayenne.
  4. Cook over low heat, covered, 20-25 min until all vegetables are soft but still a bit al dente. Add water, if necessary, to keep the mixture moist.
  5. Add the previously cooked green beans, the red beans, then cook an additional 5 min. Adjust the seasoning, then serve.

Nutrition Facts Table

per 1 serving (390 g)

Amount

% Daily Value

Calories

250

Fat

9 g

14 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

350 mg

14 %

Carbohydrate

36 g

12 %

Fibre

13 g

50 %

Sugars

7 g

Net Carbs

23 g

Protein

10 g

Vitamin A

37 %

Vitamin C

114 %

Calcium

8 %

Iron

21 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 2 ½
Meat and Alternatives 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

67 Reviews (66 with rating only) 81% 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

Top Reviews

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january 12, 2010 | I would make this recipe again

This was really nice. I made no modification at all.

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