Rustic Ratatouille

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
74%
Rustic Ratatouille
45 min.
6
227kcal

Suggestions


Are you ready to indulge in a vibrant and wholesome dish that's not only bursting with flavors but also packed with nutrients? Let me introduce you to Rustic Ratatouille, a delightful medley of fresh vegetables that embodies the essence of Mediterranean cooking. This appealing recipe is vegetarian, vegan, gluten-free, and dairy-free, making it the perfect choice for health-conscious eaters or anyone looking to enjoy a hearty side dish.

Your palate will be treated to the rich flavors of eggplant, zucchini, and bell peppers, all roasted to perfection and combined with the earthy goodness of chickpeas. The addition of aromatic herbs such as basil, rosemary, and thyme enhances the dish, while a splash of sherry or balsamic vinegar rounds out the flavor profile beautifully. At just 227 calories per serving, Rustic Ratatouille is a low-calorie yet satisfying option that can be enjoyed not only as a side dish but also as a starter or even a delicious snack.

With a preparation time of just 45 minutes, assembling this colorful dish is as easy as it is rewarding. Whether you're serving it during a family gathering or enjoying it solo, this ratatouille is sure to impress. Dive into the world of flavors and textures with this very healthy and delicious Rustic Ratatouille—it’s time to bring a touch of rustic charm to your dining table!

Ingredients

  • 2.5 teaspoons sherry vinegar 
  • 0.5 teaspoon pepper black freshly ground
  • 28 ounces garbanzo beans rinsed drained canned
  • pound eggplant cut into 1-inch pieces
  • tablespoons basil fresh chopped
  • tablespoon rosemary leaves fresh chopped
  • tablespoon thyme sprigs fresh chopped
  • tablespoon garlic chopped
  • tablespoon olive oil 
  • medium onion sliced
  • pound plum tomatoes seeded cut into 1-inch pieces
  • medium bell pepper red cut into 1-inch pieces
  • teaspoon salt divided
  • tablespoon tomato paste 
  • pound zucchini cut into 1-inch pieces

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 450°F. In a bowl, toss zucchini, eggplant, bell pepper and onion with thyme, rosemary, 3/4 teaspoon salt, black pepper, 2 tablespoons water and oil. Coat a rimmed sheet pan with cooking spray.
  2. Spread veggies in pan in a single layer; roast, stirring once, 25 minutes. In same bowl, combine chickpeas, tomatoes, garlic, tomato paste and remaining 1/4 teaspoon salt.
  3. Add to pan with veggies in a single layer; roast 10 to 12 minutes more. Toss veggies with vinegar; divide among 6 bowls; sprinkle with basil.
  4. Self

Nutrition Facts

Calories227kcal
Protein16.96%
Fat21.19%
Carbs61.85%

Properties

Glycemic Index
67.39
Glycemic Load
8.78
Inflammation Score
-10
Nutrition Score
25.882173745529%

Flavonoids

Delphinidin
64.78mg
Naringenin
0.6mg
Apigenin
0.04mg
Luteolin
0.91mg
Isorhamnetin
2.76mg
Kaempferol
0.44mg
Myricetin
0.14mg
Quercetin
12.29mg

Nutrients percent of daily need

Calories:226.71kcal
11.34%
Fat:5.75g
8.84%
Saturated Fat:0.78g
4.89%
Carbohydrates:37.75g
12.58%
Net Carbohydrates:25.4g
9.24%
Sugar:11.72g
13.02%
Cholesterol:0mg
0%
Sodium:793.06mg
34.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.35g
20.7%
Vitamin C:109.05mg
132.18%
Manganese:1.7mg
85.17%
Vitamin B6:1.14mg
57.08%
Vitamin A:2841.84IU
56.84%
Fiber:12.34g
49.37%
Folate:118.97µg
29.74%
Potassium:993.76mg
28.39%
Magnesium:85.51mg
21.38%
Phosphorus:208.97mg
20.9%
Copper:0.41mg
20.38%
Vitamin K:21.16µg
20.15%
Iron:3.06mg
16.99%
Vitamin E:2.14mg
14.26%
Vitamin B1:0.2mg
13.11%
Vitamin B2:0.21mg
12.43%
Zinc:1.71mg
11.43%
Vitamin B3:2.23mg
11.13%
Vitamin B5:1.11mg
11.09%
Calcium:101.63mg
10.16%
Selenium:3.7µg
5.29%
Source:Epicurious