Pumpkin Ratatouille

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Average: 5 (4 votes)
(4 votes)
Pumpkin Ratatouille

Pumpkin Ratatouille - A new version of the Italian classic

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
169
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie169 kcal(8 %)
Protein6 g(6 %)
Fat8 g(7 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E7.7 mg(64 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.8 mg(57 %)
Folate159 μg(53 %)
Pantothenic acid1.2 mg(20 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C236 mg(248 %)
Potassium1,023 mg(26 %)
Calcium81 mg(8 %)
Magnesium52 mg(17 %)
Iron2.9 mg(19 %)
Iodine6 μg(3 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.2 g
Uric acid101 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
1
small Pumpkin (About 18 oz.)
2
2
4
2
1
1
3
2 tablespoons
14 ounces
2 sprigs
2 sprigs

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Meanwhile, rinse the thyme and basil, shake dry, remove the leaves and chop.

5.

After cooking, add the thyme and basil to the vegetables and season with salt and pepper.