Summer vegetable ragout

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
52%
Summer vegetable ragout
40 min.
12
212kcal

Suggestions


Welcome to the vibrant world of summer flavors with our delightful Summer Vegetable Ragout! This dish is a celebration of fresh, seasonal produce, perfect for those warm days when you crave something light yet satisfying. Bursting with the goodness of ripe tomatoes, sweet carrots, and tender artichoke hearts, this ragout is not only a feast for the eyes but also a wholesome addition to your dining table.

Whether you're hosting a gathering or simply enjoying a quiet evening at home, this vegetarian, vegan, gluten-free, and dairy-free recipe is sure to impress. With a health score of 52, it’s a guilt-free indulgence that allows you to savor every bite without compromising on nutrition. The combination of aromatic thyme and bay leaves, along with a splash of white wine, elevates the dish, creating a rich and flavorful experience that will leave your taste buds dancing.

Ready in just 40 minutes and serving up to 12 people, this ragout is versatile enough to be enjoyed as an antipasti, starter, or even a light snack. So gather your ingredients, unleash your inner chef, and let the summer bounty inspire you to create a dish that’s not only delicious but also nourishing. Dive into this culinary adventure and make your next meal a celebration of fresh vegetables!

Ingredients

  • 10  tomatoes ripe
  • tbsp olive oil 
  •  garlic clove crushed
  •  carrots cut into batons
  •  thyme sprigs 
  •  bay leaves 
  • 300 ml wine 
  • bunches spring onion sliced
  • 560 artichoke hearts drained
  • kg peas frozen

Equipment

  • bowl
  • frying pan
  • ramekin

Directions

  1. Pour boiling water over the tomatoes, leave for 2 mins, then drain and peel off the skins. Quarter the tomatoes, scoop out the seeds, then chop into small cubes.
  2. Heat the oil in a pan, add the garlic and carrots, then gently fry for 5 mins.
  3. Add the tomatoes, thyme, bay and wine. Cook, uncovered, until the wine is reduced, about 5 mins. You can prepare up to this stage several hours ahead.
  4. Add the peas, onions and artichokes, cover, then simmer for 8-10 mins. Season and serve in 2 large bowls or divide between individual ramekins.

Nutrition Facts

Calories212kcal
Protein12.41%
Fat44.87%
Carbs42.72%

Properties

Glycemic Index
20.93
Glycemic Load
5.21
Inflammation Score
-10
Nutrition Score
18.96043511059%

Flavonoids

Malvidin
0.02mg
Catechin
0.2mg
Epicatechin
0.15mg
Hesperetin
0.1mg
Naringenin
0.79mg
Apigenin
0.02mg
Luteolin
0.26mg
Kaempferol
0.23mg
Myricetin
0.16mg
Quercetin
1.31mg

Nutrients percent of daily need

Calories:212.38kcal
10.62%
Fat:9.95g
15.3%
Saturated Fat:1.39g
8.68%
Carbohydrates:21.31g
7.1%
Net Carbohydrates:13.79g
5.01%
Sugar:9.14g
10.15%
Cholesterol:0mg
0%
Sodium:198.27mg
8.62%
Alcohol:2.61g
100%
Alcohol %:1.12%
100%
Protein:6.19g
12.38%
Vitamin A:4973.94IU
99.48%
Vitamin C:50.83mg
61.61%
Vitamin K:49.61µg
47.24%
Fiber:7.52g
30.1%
Manganese:0.55mg
27.75%
Folate:77.81µg
19.45%
Vitamin B1:0.28mg
18.65%
Potassium:553.22mg
15.81%
Vitamin E:2.17mg
14.49%
Vitamin B6:0.28mg
14.1%
Vitamin B3:2.63mg
13.13%
Phosphorus:130.6mg
13.06%
Magnesium:46.04mg
11.51%
Copper:0.23mg
11.41%
Iron:1.89mg
10.5%
Vitamin B2:0.15mg
9.03%
Zinc:1.33mg
8.88%
Calcium:48.6mg
4.86%
Vitamin B5:0.26mg
2.57%
Selenium:1.72µg
2.46%