Vegetable Ratatouille
Nutritional values
(Percentage of daily recommendation)
| Calorie | 504 cal. | (24 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 39.4 μg | (66 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 220 μg | (73 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 25.6 μg | (57 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 180 mg | (189 %) | ||
| Potassium | 1,736 mg | (43 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 213 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 can White bean (250 grams) (approximately 9 ounces)
- 4 onions
- 6 Tbsps olive oil
- 1 sprig fresh rosemary (or 1 teaspoon dried)
- 100 grams stuffed green Olives
- salt
- freshly ground pepper
- 500 grams Bell pepper
- 1 Zucchini
- 4 Tomatoes
- 150 grams button Mushroom
- 4 slices Whole Wheat Bread
Preparation steps
Drain the white beans. Peel the onions and dice. Heat 2 tablespoons olive oil in a large frying pan and sweat the onions until soft.
Rinse the rosemary and pluck the needles. Add to the onions and cook briefly. Slice the olives and add to the onions along with the white beans. Stir in the stock and cook for 10 minutes. Season with salt and pepper.
Rinse the peppers, cut into quarters, remove the stems, seeds and pith. Rinse the zucchini and peel. Cut the peppers and zucchini into pieces. Blanch the tomatoes in boiling water for 1 minute. Shock in ice water, peel and then dice. Wipe the mushrooms with a damp cloth and chop.
Heat 2 tablespoons olive oil in a large frying pan and sauté the peppers and zucchini for 5 minutes. Add the tomatoes and mushrooms and cook for 5 minutes. Season with salt and pepper. Add the bean mixture and toss to coat. Drizzle the remaining olive oil over the bread and toast. Arrange the toast on serving plates and top with the vegetable mixture.
