Ratatouille With Chickpeas

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
82%
Ratatouille With Chickpeas
45 min.
6
371kcal

Suggestions


Indulge in the vibrant flavors of Mediterranean cuisine with our delightful Ratatouille with Chickpeas! This recipe celebrates an array of colorful vegetables, harmoniously blended to create a dish that is not only visually stunning but also packed with nutrition. Whether you're a seasoned veggie lover or simply looking to incorporate more plant-based meals into your diet, this dish is a fantastic choice.

Imagine tender eggplant, zucchini, and bell peppers sautéed with fragrant garlic and fresh herbs, all simmered to perfection. The addition of chickpeas brings a hearty element, ensuring that this dish is both satisfying and nutritious. It's a wonderful way to enjoy the bounty of seasonal vegetables while reaping the health benefits they offer.

Perfect as a side dish or a main course, this Ratatouille with Chickpeas is versatile enough for any meal. Pair it with fluffy couscous, and you've got a beautifully balanced plate that will impress your family and friends alike. Plus, it's vegan, dairy-free, and very healthy, making it a guilt-free indulgence for everyone.

In just 45 minutes, you can create a delightful dish that embodies the essence of comfort food while promoting a healthy lifestyle. So, roll up your sleeves and get ready to savor the Mediterranean magic right from your kitchen!

Ingredients

  • 0.3 cup basil or fresh chopped
  • 0.5 teaspoon pepper black
  • 15.5 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 28 ounce canned tomatoes diced canned
  • cups couscous hot cooked
  • tablespoon basil dried
  • 0.8 pound eggplant cubed
  •  garlic cloves minced
  • 1.8 cups bell pepper green chopped
  • pound mushrooms halved
  • tablespoon olive oil 
  • 1.5 cups onion thinly sliced ( 1 large)
  • 1.5 teaspoons salt 
  • cups baby squash yellow cubed

Equipment

  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion and garlic; saut 4 to 5 minutes or until onion is golden.
  3. Add eggplant, squash, bell pepper, and mushrooms; saut 5 minutes.
  4. Add tomatoes and next 3 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender.
  5. Stir in basil and cook, uncovered, 10 minutes or until some of the liquid has evaporated.
  6. Serve over couscous.

Nutrition Facts

Calories371kcal
Protein16.66%
Fat11.48%
Carbs71.86%

Properties

Glycemic Index
67.72
Glycemic Load
30.18
Inflammation Score
-8
Nutrition Score
30.701304176579%

Flavonoids

Delphinidin
48.59mg
Apigenin
0.01mg
Luteolin
2.06mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.05mg
Quercetin
9.15mg

Nutrients percent of daily need

Calories:370.7kcal
18.54%
Fat:4.98g
7.65%
Saturated Fat:0.7g
4.41%
Carbohydrates:70.07g
23.36%
Net Carbohydrates:57.49g
20.9%
Sugar:13.08g
14.54%
Cholesterol:0mg
0%
Sodium:977.07mg
42.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.25g
32.49%
Selenium:53.3µg
76.14%
Vitamin C:60.35mg
73.15%
Manganese:1.45mg
72.6%
Vitamin B6:1.02mg
51.03%
Fiber:12.59g
50.34%
Copper:0.8mg
39.82%
Potassium:1220.4mg
34.87%
Vitamin B3:6.85mg
34.26%
Vitamin B2:0.54mg
31.49%
Vitamin K:30.96µg
29.48%
Folate:110.1µg
27.53%
Iron:4.8mg
26.65%
Vitamin B5:2.64mg
26.36%
Phosphorus:255.17mg
25.52%
Vitamin B1:0.37mg
24.81%
Magnesium:94.59mg
23.65%
Vitamin E:2.67mg
17.79%
Zinc:2.08mg
13.84%
Calcium:132.09mg
13.21%
Vitamin A:604.24IU
12.08%
Vitamin D:0.15µg
1.01%
Source:My Recipes