Zucchini Ratatouille
Healthy, because
Even smarter
Nutritional values
Lots of vital substances from vegetables and healthy fatty acids from olive oil - this dish is a real treat!
Are you missing the carbohydrate side dish in this meal? Try baked potatoes with it - they fit perfectly!
(Percentage of daily recommendation)
| Calorie | 139 cal. | (7 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 46.1 μg | (77 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 674 mg | (17 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 250 grams yellow Zucchini
- 250 grams green Zucchini
- 150 grams red Bell pepper
- 150 grams orange Bell pepper
- 400 grams Tomatoes
- 2 onions
- 3 garlic cloves
- 3 Tbsps olive oil
- Sea salt
- freshly ground peppers
- 2 Tbsps fresh marjoram
- 2 Tbsps fresh parsley
Preparation steps
Rinse the zucchini and cut into 1 cm (approximately 1/2-inch) thick slices. Rinse the bell peppers, cut in half, remove the seeds and white membranes and cut the flesh into 3 x 3 cm (approximately 1 x 1 inch) pieces. Score tomatoes crosswise, dip in boiling water and then remove skins. Then halve, remove the seeds and cut the flesh into pieces. Peel the onions and garlic and chop finely. Heat the olive oil in a deep frying pan and fry the onions with the garlic until soft. Add zucchini and bell peppers and fry briefly, then add the tomatoes. Pour in 100 ml (approximately 1/4 cup plus 2 tablespoons) vegetable broth, season with salt and pepper and simmer covered for 15-20 minutes. If necessary add some more broth.
Meanwhile, rinse the herbs and chop finely. Divide the ratatouille among 4 bowls and serve sprinkled with the fresh herbs.
