Ratatouille with Feta, Green Olives, and Almonds

Vegetarian
Gluten Free
Health score
30%
Ratatouille with Feta, Green Olives, and Almonds
60 min.
8
454kcal

Suggestions

Ingredients

  • tablespoon balsamic vinegar 
  • 28 ounce canned tomatoes whole crushed peeled drained canned
  • tablespoon capers drained
  • pound feta cheese crumbled
  • bunch basil fresh
  • cloves garlic chopped
  • cup olives green pitted
  • medium baby eggplant chopped
  • tablespoons olive oil extra-virgin as needed plus more
  • medium onion chopped
  • teaspoon chili flakes red
  • servings sea salt and pepper black freshly ground
  •  tomatoes seeded chopped
  • cup almonds whole
  • medium zucchini chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Watch how to make this recipe.
  2. Put the almonds into a large skillet over medium heat. Gently toast the nuts, being careful not to let them burn, for about 3 minutes.
  3. Add 3 tablespoons olive oil, 1/2 teaspoon red chili flakes, 1 chopped garlic clove, and salt and pepper to taste. Cook for another 3 minutes and transfer to a plate to cool. Crush the almonds roughly and put them into a bowl along with the feta cheese, olives, and 1/3 of the basil leaves.
  4. Mix well to combine all the ingredients.
  5. Put 3 tablespoons olive oil and the remaining 1/2 teaspoon chili flakes into the skillet over medium heat.
  6. Add the onions, remaining garlic, and 1/3 of the basil leaves and cook until the onions start to soften, about 5 minutes. Put in the eggplant and cook until it is soft, about 10 minutes, adding more olive oil if necessary.
  7. Add the zucchini, fresh tomatoes, and capers; season with salt and pepper. Continue cooking until these vegetables are soft but still whole.
  8. Add the canned tomatoes, vinegar, and remaining basil leaves. Continue to cook for another 15 minutes; remove from the heat and set aside to cool.
  9. To serve, put the ratatouille into a bowl or platter and top with the feta, olive, and almond mixture.

Nutrition Facts

Calories454kcal
Protein13.19%
Fat65.68%
Carbs21.13%

Properties

Glycemic Index
41.13
Glycemic Load
3.26
Inflammation Score
-9
Nutrition Score
27.248695653418%

Flavonoids

Cyanidin
0.44mg
Delphinidin
121.04mg
Catechin
0.23mg
Epigallocatechin
0.46mg
Epicatechin
0.11mg
Eriodictyol
0.04mg
Naringenin
0.39mg
Apigenin
0.02mg
Luteolin
0.13mg
Isorhamnetin
1.16mg
Kaempferol
1.53mg
Myricetin
0.11mg
Quercetin
5.91mg

Nutrients percent of daily need

Calories:454.37kcal
22.72%
Fat:34.98g
53.81%
Saturated Fat:10.17g
63.56%
Carbohydrates:25.32g
8.44%
Net Carbohydrates:15.6g
5.67%
Sugar:12.19g
13.54%
Cholesterol:50.46mg
16.82%
Sodium:1095.96mg
47.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.8g
31.6%
Vitamin E:8.39mg
55.9%
Manganese:1.08mg
53.98%
Vitamin B2:0.88mg
51.64%
Calcium:405.51mg
40.55%
Vitamin C:33.4mg
40.49%
Fiber:9.73g
38.91%
Phosphorus:377.14mg
37.71%
Vitamin B6:0.69mg
34.67%
Potassium:1020.9mg
29.17%
Magnesium:113.29mg
28.32%
Vitamin K:27.1µg
25.81%
Copper:0.49mg
24.61%
Folate:93.73µg
23.43%
Vitamin A:1114.75IU
22.29%
Zinc:2.94mg
19.58%
Vitamin B1:0.29mg
19.15%
Vitamin B3:3.55mg
17.74%
Iron:3.02mg
16.78%
Vitamin B12:0.96µg
15.97%
Selenium:10.36µg
14.8%
Vitamin B5:1.37mg
13.71%
Vitamin D:0.23µg
1.51%