Recipes · French · Stews
Ratatouille
One serving has 278 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin C (152%), vitamin K (52%), pyridoxine (48%), manganese (46%), vitamin E (32%) and copper (28%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (420 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 100 g Eggplant, raw
- 90 g Zucchini, raw
- 60 g Bell pepper, red, raw
- 100 g Tomatoes, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 20 g Olive oil
- 0.2 g Thyme, dried
- 0.2 g Bay leaves
- 3 g Basil, fresh
- 0.7 g Salt
- 0.2 g Black pepper
Method
- Cut the eggplant, zucchini and pepper into chunks.
- Soften the onion and garlic in the olive oil, then add the pepper and eggplant and cook for 8-10 minutes.
- Add the zucchini, tomatoes, thyme and bay leaf, season with the salt and pepper, and simmer gently for 30-35 minutes, stirring occasionally, until all the vegetables are tender and the mixture is thick.
- Stir through the fresh basil just before serving.
- Serve warm or at room temperature, as a side or with crusty bread as a light main.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 278 kcal | 13% |
| Carbohydrates | 22.4 g | |
| Water | 369 mL | |
| Fiber | 7.4 g | 25% |
| Protein | 4.5 g | 9% |
| Tryptophan | 0.04 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.21 g | |
| Lysine | 0.19 g | |
| Methionine | 0.04 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.16 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.17 g | |
| Histidine | 0.08 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 | 69.7 mg | 7% |
| Copper | 0.25 mg | 28% |
| Iron | 1.8 mg | 10% |
| Magnesium | 56.9 mg | 18% |
| Manganese | 0.82 mg | 46% |
| Phosphorus | 121 mg | 17% |
| Potassium | 924 mg | 20% |
| Selenium | 1.6 µg | 3% |
| Sodium | 291 mg | |
| Zinc | 0.95 mg | 12% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 97 µg | 24% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 29.9 mg | 7% |
| Vitamin A | 155 µg | 22% |
| Vitamin C | 114 mg | 152% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.8 mg | 32% |
| Vitamin K | 46.7 µg | 52% |
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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