Ratatouille with Tofu

13 Reviews
91% would make this recipe again

A mixture of vegetables, including peppers, zucchini, and aubergines, sautéed with olive oil, then simmered with tomatoes and tofu.

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Preparation : 15 min Cooking : 30 min
220 calories/serving
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Ingredients

1 cup green/snap beans 100 g
2 tbsp Garlic-Infused Oil 30 mL
2 zucchini, cut into 1,5 cm cubes 260 g
1 aubergines / eggplants, small size, cut into 1,5 cm cubes 180 g
1 yellow or red sweet peppers, cut into 1,5 cm squares 200 g
1 carrots, cut into 1,5 cm cubes 100 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
300 g firm regular tofu, diced 1 1/2 cup
1 1/4 cup canned tomatoes (diced) 320 g
1 tsp dried oregano 1 g
1/8 tsp cayenne pepper [optional] 0.4 g

Method

  1. Boil or steam the green beans. Drain, cut them into 2 cm pieces, and set aside.
  2. Heat the garlic-infused oil in a saucepan over medium heat. Prepare the remaining vegetables: Dice them into 1,5 cm pieces then add them to the saucepan. Season with salt and pepper. Sauté 8-10 min, with some stirring.
  3. Add the tofu cubes, tomatoes, oregano and Cayenne pepper (optional). Cover and cook over low heat about 10 min, until all vegetables are soft but still a bit al dente. Add the cooked green beans and cook an additional 2-3 min. Adjust the seasoning and serve.

Observations

This dish may be prepared in advance and reheated. It is not advisable to freeze it because tofu changes texture when thawed after being frozen.

Serve the ratatouille with plain rice or quinoa.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

220

Fat

14 g

21 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

14 g

5 %

Fibre

4 g

16 %

Sugars

6 g

Net Carbs

10 g

Protein

13 g

Vitamin A

65 %

Vitamin C

109 %

Calcium

16 %

Iron

18 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese, Potassium, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Calcium, Fibre, Iron, Magnesium, Niacin, Selenium, Vitamin B2, Vitamin B6, Vitamin E
Source of  :
Copper, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B1, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1 ½
Meat and Alternatives 1 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

13 Reviews (13 with rating only) 91% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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