Pumpkin Ratatouille
Pumpkin Ratatouille - A new version of the Italian classic
Healthy, because
Even smarter
Nutritional values
The plant dyes from the pumpkin offer protection against cell damage caused by free radicals. The pumpkin also contains a lot of potassium, which has a stimulating effect on bladder and kidney activity. Chili stimulates the metabolism with capsaicin and gets the intestines going. In addition, the pungent pod provides feelings of happiness: the pungency causes endorphins to be released in the body.
Depending on the season, other vegetables can be used for the ratatouille - even leftover potatoes will look good in the dish. To save time, you should use Hokkaido pumpkin, which only needs to be washed and not peeled.
(Percentage of daily recommendation)
| Calorie | 169 cal. | (8 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 159 μg | (53 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 236 mg | (248 %) | ||
| Potassium | 1,023 mg | (26 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 small Pumpkin (About 18 oz.)
- 2 red Bell pepper
- 2 green Bell pepper
- 4 Tomatoes
- 2 Zucchini
- 1 onion
- 1 chili pepper
- 3 garlic cloves
- 2 Tbsps olive oil
- 14 ozs Vegetable broth
- 2 sprigs thyme
- 2 stalks Basil
- salt
- peppers
Preparation steps
Peel the pumpkin, cut in half, remove the seeds and cut the flesh into 1/2" cubes. Rinse the peppers, cut in half, remove the seeds and white membranes, and cut into 1/2" cubes.
Rinse the tomatoes, blanch in hot water, peel and cut the flesh into cubes. Rinse the zucchini and thinly slice. Peel the onion and cut into strips. Rinse the chile pepper, remove the seeds and white membranes and cut into rings. Peel and finely chop the garlic.
Heat the oil in a pot, add the garlic, chile pepper rings and onion strips and sauté 1-2 minutes. Add the remaining vegetables. Deglaze with broth and simmer over medium heat for 10-15 minutes.
Meanwhile, rinse the thyme and basil, shake dry, remove the leaves and chop.
After cooking, add the thyme and basil to the vegetables and season with salt and pepper.
