Ratatouille

Superfood

Exceptional nutritional value

Прованское овощное рагу.

Ratatouille — photo 1

Рататуй — французское овощное рагу из баклажанов, кабачков, болгарского перца и томатов. Мало калорий, много клетчатки и витаминов. Полезный растительный гарнир или основное блюдо.

Low carbLow calorie

Macronutrients Distribution

Protein: 2g (22.2%)
Fat: 2g (22.2%)
Carbs: 5g (55.6%)
Fiber: 2g

Basic Nutritional Info

NutrientValueDV
Protein2g3.6%
Fat2g2.9%
Carbs5g1.7%
Simple Sugars1.75gEstimate
Complex Carbs1.25gEstimate
Fiber2g8.0%
Water90g3.6%
Calories401.8%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
32

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.7g3.5%
Monounsaturated0.8g3.2%
Polyunsaturated0.5g3.8%
Omega-30.15gEstimate
Omega-60.35gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4mg

Vitamins

VitaminAmountUnitDV
vitamin A45mcg5.0%
vitamin B10.15mg12.5%
vitamin B20.12mg9.2%
vitamin B31.8mg11.3%
vitamin B60.18mg10.6%
vitamin B120.4mcg16.7%
vitamin C4mg4.4%
vitamin D0.3 (12 ME)mcg2.0%
vitamin K8mcg6.7%

Minerals

MineralAmountUnitDV
calcium35mg3.5%
iron1.2mg6.7%
magnesium22mg5.5%
phosphorus110mg15.7%
potassium220mg8.5%
sodium280mg12.2%
zinc1.1mg10.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine -
Isoleucine -
Leucine -
Lysine -
Methionine -
Phenylalanine -
Threonine -
Tryptophan -
Valine -

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Values per 100 g

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Side Difficulty: Easy Servings: 4 Total: 70 min

Ingredients

  • Eggplant 1 medium (250 g)
  • Zucchini 2 medium (250 g)
  • Red bell pepper 1
  • Yellow bell pepper 1
  • Tomatoes 4 ripe (400 g)
  • Onion 1 large
  • Garlic 3 cloves
  • Olive oil 5 tbsp
  • Fresh thyme 2 sprigs
  • Bay leaf 1
  • Fresh basil handful
  • Salt and black pepper to taste
Prep
25 min
Cook
45 min

Instructions

  1. 1

    Cut the eggplant, zucchini and peppers into bite-sized chunks and dice the onion.

  2. 2

    Sauté each vegetable separately in olive oil until lightly coloured, setting each aside; this keeps their flavours distinct.

  3. 3

    Soften the onion and garlic in the same pan, then add the chopped tomatoes, thyme and bay leaf and cook to a thick sauce, about 10 minutes.

  4. 4

    Return all the vegetables to the pan and stir gently to coat in the tomato base.

  5. 5

    Cover and simmer over low heat 25 minutes, stirring occasionally, until everything is tender but not mushy.

  6. 6

    Season with salt and pepper and discard the bay leaf.

  7. 7

    Finish with torn basil and a drizzle of olive oil; serve warm or at room temperature.