Quick Vegetable and Chickpea Ratatouille

13 Reviews
100% would make this recipe again

A super-quick version of the classic ratatouille.

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Preparation : 10 min Cooking : 10 min
250 calories/serving

Ingredients

2 tbsp olive oil 30 mL
2 cloves garlic, pressed
1 onions, finely chopped 200 g
1/2 dried chili peppers, minced [optional] 0.2 g
500 g frozen vegetable mix
1 1/3 cup canned tomatoes (diced) 340 g
1 1/3 cup chickpeas/garbanzo beans (canned), rinsed and drained 330 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Mince or press the garlic and chop the onion. Heat the oil in a saucepan over medium heat. Cook the garlic and onion 4-5 min until lightly coloured and soft, paying attention not to let them burn.
  2. Add the chili pepper then cook 1 min with stirring. Add the frozen vegetables, tomatoes and drained chickpeas. Season with salt and pepper to taste.
  3. Cook 10 min over low heat, uncovered. Add water, if necessary, to keep the mixture moist. Adjust the seasoning, then serve.

Nutrition Facts Table

per 1 serving (320 g)

Amount

% Daily Value

Calories

250

Fat

7 g

10 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

43 g

14 %

Fibre

10 g

39 %

Sugars

4 g

Net Carbs

33 g

Protein

9 g

Vitamin A

79 %

Vitamin C

47 %

Calcium

8 %

Iron

22 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin E
Good source of  :
Copper, Iron, Niacin, Phosphorus, Vitamin B1, Vitamin C, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 3 ½
Meat and Alternatives ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

13 Reviews (12 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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hide1983
march 29, 2021 | I would make this recipe again

Great Recipe !

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