Ratatouille

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
Ratatouille
45 min.
6
143kcal

Suggestions


Ratatouille is not just a dish; it's a celebration of fresh vegetables and vibrant flavors that brings the essence of Mediterranean cuisine right to your table. This iconic French recipe is a perfect embodiment of the seasonal bounty, showcasing a colorful medley of eggplant, zucchini, bell peppers, and tomatoes — all harmoniously combined to create a mouth-watering experience.

Whether you're a vegetarian, vegan, or simply seeking a delicious and healthy side dish, this ratatouille fits the bill perfectly. It’s naturally gluten-free and dairy-free, making it an excellent choice for anyone with dietary restrictions or those looking to indulge in wholesome, plant-based meals. Imagine the aroma of sautéed garlic and onions wafting through your kitchen as you prepare this dish; it's an invitation that no one can resist!

This ratatouille is not just for fancy dinners; it can be served as an antipasti, a starter, or even as a flavorful snack. With just 45 minutes of cooking time, you can whip up a batch that serves six, providing you with nourishing goodness that’s low in calories yet high in satisfaction. So gather your fresh ingredients, bring out your frying pan, and get ready to impress your family and friends with this delightful and healthy dish that celebrates the simplicity and beauty of vegetables!

Ingredients

  • 29 oz tomatoes diced canned
  • lb eggplant peeled cut into 1-inch pieces
  • tablespoons basil fresh chopped
  •  garlic cloves minced
  •  bell pepper green
  • tablespoons olive oil 
  • large onion coarsely chopped
  •  bell pepper red
  • 0.3 teaspoon salt 
  •  bell pepper yellow
  • 0.5 pound baby squash yellow
  • 0.5 pound zucchini 

Equipment

  • frying pan

Directions

  1. Cut first 5 ingredients into 1-inch pieces.
  2. Saut onion and garlic in hot oil in a large skillet over medium heat 5 to 7 minutes or just until onion is tender. Stir in tomatoes and next 2 ingredients, and saut 8 to 10 minutes or just until eggplant begins to soften. Stir in bell peppers, zucchini, and squash; cover and cook, stirring occasionally, 8 to 10 minutes or until vegetables are tender and liquid is slightly reduced. Stir in basil.
  3. Add salt and freshly ground pepper to taste, and saut 3 minutes.

Nutrition Facts

Calories143kcal
Protein9.28%
Fat43.89%
Carbs46.83%

Properties

Glycemic Index
41
Glycemic Load
1.97
Inflammation Score
-8
Nutrition Score
16.404347917308%

Flavonoids

Delphinidin
64.78mg
Apigenin
0.02mg
Luteolin
1.3mg
Isorhamnetin
1.25mg
Kaempferol
0.2mg
Myricetin
0.11mg
Quercetin
6.75mg

Nutrients percent of daily need

Calories:142.67kcal
7.13%
Fat:7.67g
11.8%
Saturated Fat:1.11g
6.91%
Carbohydrates:18.42g
6.14%
Net Carbohydrates:12.6g
4.58%
Sugar:10.09g
11.21%
Cholesterol:0mg
0%
Sodium:301.25mg
13.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.65g
7.3%
Vitamin C:107.61mg
130.43%
Manganese:0.54mg
27.02%
Vitamin B6:0.54mg
26.93%
Fiber:5.82g
23.28%
Potassium:789.58mg
22.56%
Vitamin A:1098.69IU
21.97%
Vitamin K:18.92µg
18.02%
Vitamin E:2.66mg
17.7%
Folate:69.12µg
17.28%
Vitamin B2:0.23mg
13.43%
Copper:0.25mg
12.41%
Magnesium:48.81mg
12.2%
Iron:2.15mg
11.94%
Vitamin B3:2.33mg
11.64%
Vitamin B1:0.17mg
11.17%
Phosphorus:95.94mg
9.59%
Calcium:75.42mg
7.54%
Vitamin B5:0.66mg
6.64%
Zinc:0.71mg
4.75%
Selenium:0.86µg
1.23%
Source:My Recipes