Ratatouille
SuperfoodExceptional nutritional value
Provencal vegetable stew.
Ratatouille is a Provencal stew of eggplant, zucchini, bell peppers, onion and tomato, cooked slowly in olive oil with garlic, thyme and basil. It has about 75 kcal per 100 g, supplies some fiber and vitamin C from the peppers and tomatoes, and gets most of its fat from the olive oil. With bread, rice or a poached egg it works as a light main as well as a side.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2g | 3.6% |
| Fat | 5g | 7.1% |
| Carbs | 7g | 2.3% |
| Simple Sugars | 2.45g | Estimate |
| Complex Carbs | 2.55g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 85g | 3.4% |
| Calories | 75 | 3.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.7 | g | 3.5% |
| Monounsaturated | 3.51 | g | 14.0% |
| Polyunsaturated | 0.59 | g | 4.5% |
| Omega-3 | 0.177 | g | Estimate |
| Omega-6 | 0.413 | g | Estimate |
| Trans | 0 | g | 0.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 27.6 | mg |
| Vitamin E | 1.29 | mg |
| Selenium | 0.32 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 29.7 | mcg | 3.3% |
| vitamin B1 | 0.034 | mg | 2.8% |
| vitamin B2 | 0.042 | mg | 3.2% |
| vitamin B3 | 0.556 | mg | 3.5% |
| vitamin B6 | 0.114 | mg | 6.7% |
| vitamin B9 | 17.6 | mcg | 4.4% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 27.6 | mg | 30.7% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.29 | mg | 8.6% |
| vitamin K | 11.3 | mcg | 9.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16.8 | mg | 1.7% |
| iron | 0.425 | mg | 2.4% |
| magnesium | 14.9 | mg | 3.7% |
| phosphorus | 31.2 | mg | 4.5% |
| potassium | 248 | mg | 9.5% |
| sodium | 319 | mg | 13.9% |
| zinc | 0.237 | mg | 2.2% |
| copper | 0.073 | mg | 8.1% |
| manganese | 0.195 | mg | 8.5% |
| selenium | 0.321 | mcg | 0.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 37 | mg | 5.3% | 83% |
| Isoleucine | 59 | mg | 4.2% | 71% |
| Leucine limiting | 91 | mg | 3.3% | 54% |
| Lysine | 84 | mg | 4.0% | 63% |
| Methionine | 40 | mg | 3.8% | 63% |
| Phenylalanine | 110 | mg | 6.3% | 97% |
| Threonine | 61 | mg | 5.8% | 88% |
| Tryptophan | 19 | mg | 6.8% | 104% |
| Valine | 72 | mg | 4.0% | 65% |
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Values per 100 g
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Recipe
See full recipeIngredients
- 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
Instructions
- 1
Cut the eggplant, zucchini and peppers into bite-sized chunks and dice the onion.
- 2
Sauté each vegetable separately in olive oil until lightly coloured, setting each aside; this keeps their flavours distinct.
- 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
Return all the vegetables to the pan and stir gently to coat in the tomato base.
- 5
Cover and simmer over low heat 25 minutes, stirring occasionally, until everything is tender but not mushy.
- 6
Season with salt and pepper and discard the bay leaf.
- 7
Finish with torn basil and a drizzle of olive oil; serve warm or at room temperature.