Recipes · Italian · Stews
Ciambotta
One serving has 304 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin C (174%), thiamin (72%), pyridoxine (70%), manganese (48%), vitamin K (41%) and copper (38%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (504 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 100 g Eggplant, raw
- 80 g Zucchini, raw
- 60 g Bell pepper, red, raw
- 100 g Potatoes, raw
- 100 g Tomatoes, canned, diced
- 40 g Onions, raw
- 5 g Garlic, raw
- 15 g Olive oil
- 3 g Basil, fresh
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Warm the olive oil in a large pot and cook the onion and garlic until softened.
- Add the eggplant and bell pepper and cook 5 minutes, stirring occasionally.
- Add the potato and tomatoes, cover, and simmer for 15 minutes.
- Stir in the zucchini and cook, uncovered, for 15-20 minutes more, until all the vegetables are tender and the stew has thickened.
- Season with salt and pepper and finish with the torn basil before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 304 kcal | 14% |
| Carbohydrates | 38.5 g | |
| Water | 439 mL | |
| Fiber | 9.9 g | 34% |
| Protein | 6.3 g | 13% |
| Tryptophan | 0.06 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.3 g | |
| Lysine | 0.29 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.24 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.26 g | |
| Histidine | 0.12 g | |
| Fat | 16.1 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 95.8 mg | 10% |
| Copper | 0.34 mg | 38% |
| Iron | 2.5 mg | 14% |
| Magnesium | 76.1 mg | 25% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 165 mg | 24% |
| Potassium | 1,271 mg | 27% |
| Selenium | 2.5 µg | 5% |
| Sodium | 445 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.79 mg | 72% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.91 mg | 70% |
| Folate (vitamin B9) | 102 µg | 25% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.4 mg | 9% |
| Vitamin A | 131 µg | 19% |
| Vitamin C | 131 mg | 174% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.1 mg | 28% |
| Vitamin K | 36.5 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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