Ratatouille with Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Ratatouille with Tofu
45 min.
4
188kcal

Suggestions

Looking for a delicious and versatile vegetarian, vegan, gluten-free, and dairy-free dish? Look no further than this mouthwatering Ratatouille with Tofu! This delectable recipe is not only packed with vibrant flavors, but it's also a nutritional powerhouse, boasting a balanced caloric breakdown of protein, fat, and carbs. Perfect for those following a specific dietary regimen or simply seeking a tasty and healthy meal.

This Ratatouille with Tofu is incredibly versatile, serving as a side dish, antipasti, starter, or snack. Its aromatic blend of fresh basil, thyme, garlic, and cumin, combined with the hearty textures of carrot, eggplant, and zucchini, will tantalize your taste buds and have you coming back for more. The addition of Pesto Coulis and tomato sauce takes this dish to the next level, creating a rich and satisfying flavor profile that's sure to impress.

With a relatively short preparation time of just 45 minutes and serving four generous portions, this recipe is perfect for a busy weeknight or a casual get-together with friends. At only 188 calories per serving, it's a guilt-free indulgence that won't weigh you down. So why wait? Dive into this delightful dish and experience the joy of Ratatouille with Tofu for yourself!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • cup carrots finely chopped
  • cups eggplant diced
  • 0.3 cup basil fresh chopped
  • 0.3 cup basil fresh chopped
  • teaspoons thyme sprigs fresh chopped
  • cloves garlic minced
  • teaspoon ground cumin 
  • 0.5 cup onion finely chopped
  • teaspoons basil pesto 
  • cup plum tomatoes chopped
  • 0.5 teaspoon salt 
  • 11 ounces tofu firm drained finely chopped reduced-fat
  • 28 ounce tomato sauce canned
  • cup zucchini diced

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray.
  2. Add carrot to pan; saut 6 minutes.
  3. Add onion, basil, thyme, and garlic; saut 4 minutes.
  4. Add tofu, eggplant, and zucchini; saut 4 minutes or until tender.
  5. Add chopped tomato, Pesto Coulis, and tomato sauce; bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally.
  6. Remove from heat; stir in cumin, salt, and pepper.

Nutrition Facts

Calories188kcal
Protein23.07%
Fat28.25%
Carbs48.68%

Properties

Glycemic Index
117.21
Glycemic Load
6.43
Inflammation Score
-10
Nutrition Score
20.232173950776%

Flavonoids

Delphinidin
35.13mg
Naringenin
0.4mg
Apigenin
0.03mg
Luteolin
0.49mg
Isorhamnetin
1mg
Kaempferol
0.27mg
Myricetin
0.14mg
Quercetin
4.74mg

Nutrients percent of daily need

Calories:187.95kcal
9.4%
Fat:6.43g
9.89%
Saturated Fat:0.88g
5.52%
Carbohydrates:24.92g
8.31%
Net Carbohydrates:17.43g
6.34%
Sugar:13.65g
15.17%
Cholesterol:0.4mg
0.13%
Sodium:1311.9mg
57.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.81g
23.62%
Vitamin A:7083.24IU
141.66%
Vitamin C:34.93mg
42.34%
Manganese:0.63mg
31.42%
Potassium:1072.77mg
30.65%
Fiber:7.49g
29.94%
Vitamin K:29.93µg
28.51%
Vitamin E:3.6mg
23.97%
Iron:4.04mg
22.43%
Vitamin B6:0.44mg
22.13%
Copper:0.37mg
18.32%
Calcium:182.91mg
18.29%
Vitamin B3:3.15mg
15.76%
Magnesium:59.65mg
14.91%
Folate:55.71µg
13.93%
Vitamin B2:0.22mg
12.97%
Phosphorus:116.32mg
11.63%
Vitamin B5:0.99mg
9.85%
Vitamin B1:0.14mg
9.37%
Zinc:0.92mg
6.1%
Selenium:1.97µg
2.82%
Source:My Recipes