Recipes · Spanish · Stews
Pisto
One serving has 283 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin C (214%), pyridoxine (55%), manganese (42%), vitamin K (38%), vitamin E (33%) and copper (29%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (465 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 100 g Zucchini, raw
- 100 g Eggplant, raw
- 60 g Bell pepper, red, raw
- 60 g Bell pepper, green, raw
- 80 g Tomatoes, raw
- 40 g Onions, raw
- 20 g Olive oil
- 4 g Garlic, raw
- 0.5 g Salt
Method
- Heat the olive oil in a wide pan and cook the chopped onion and garlic for 5 minutes until soft.
- Add the diced peppers and eggplant and cook for 10 minutes, stirring occasionally.
- Add the zucchini and tomato, season with salt, and simmer gently for 20-25 minutes, stirring now and then, until all the vegetables are very soft and the mixture has thickened.
- Serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 283 kcal | 13% |
| Carbohydrates | 23.6 g | |
| Water | 412 mL | |
| Fiber | 8 g | 27% |
| Protein | 4.7 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.22 g | |
| Lysine | 0.21 g | |
| Methionine | 0.05 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.18 g | |
| Histidine | 0.09 g | |
| Fat | 21 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 60 mg | 6% |
| Copper | 0.26 mg | 29% |
| Iron | 1.5 mg | 9% |
| Magnesium | 59 mg | 19% |
| Manganese | 0.76 mg | 42% |
| Phosphorus | 127 mg | 18% |
| Potassium | 986 mg | 21% |
| Selenium | 1.3 µg | 2% |
| Sodium | 215 mg | |
| Zinc | 0.96 mg | 12% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.88 mg | 18% |
| Pyridoxine (vitamin B6) | 0.72 mg | 55% |
| Folate (vitamin B9) | 99.3 µg | 25% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 31.9 mg | 7% |
| Vitamin A | 150 µg | 21% |
| Vitamin C | 160 mg | 214% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.9 mg | 33% |
| Vitamin K | 33.8 µg | 38% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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