Recipes · Spanish · Casseroles
Tumbet
One serving has 414 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin C (88%), pyridoxine (69%), manganese (48%), copper (43%), vitamin K (41%) and vitamin E (33%). Ready in 60 minutes.
- Preparation: 20 min
- Cooking: 40 min
- Makes: 1 serving (492 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 150 g Potatoes, russet, raw
- 120 g Eggplant, raw
- 40 g Bell pepper, green, raw
- 150 g Tomatoes, raw
- 6 g Garlic, raw
- 25 g Olive oil
- 1 g Salt
- 0.2 g Black pepper
Method
- Slice the potatoes, eggplant and pepper into rounds about 5 mm thick.
- Heat half the olive oil in a pan and fry the potato slices for 4-5 minutes per side until golden; drain on paper towel and season with a little salt.
- Fry the eggplant and pepper slices in the same pan for 3-4 minutes per side until softened; drain.
- Grate the tomatoes and simmer with the garlic, remaining oil, salt and pepper for 15-20 minutes until reduced to a thick sauce.
- Layer the potatoes, then eggplant, then pepper in a baking dish, spooning some tomato sauce between each layer.
- Pour the remaining sauce over the top and bake at 190°C (375°F) for 20 minutes.
- Serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 414 kcal | 20% |
| Carbohydrates | 44 g | |
| Water | 412 mL | |
| Fiber | 8.2 g | 28% |
| Protein | 6.5 g | 13% |
| Tryptophan | 0.03 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.15 g | |
| Lysine | 0.13 g | |
| Methionine | 0.03 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.12 g | |
| Histidine | 0.06 g | |
| Fat | 25.7 g | |
| Monounsaturated | 18.3 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 61.5 mg | 6% |
| Copper | 0.39 mg | 43% |
| Iron | 2.4 mg | 13% |
| Magnesium | 73.7 mg | 24% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 165 mg | 24% |
| Potassium | 1,353 mg | 29% |
| Selenium | 1.8 µg | 3% |
| Sodium | 408 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 74.1 µg | 19% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.9 mg | 10% |
| Vitamin A | 71.5 µg | 10% |
| Vitamin C | 65.8 mg | 88% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.9 mg | 33% |
| Vitamin K | 37.2 µg | 41% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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