Your Recipe

Ratatouille (France)

Zutat  Menge  Kalorien 
Aubergine 40.5g 10kcal
Zwiebeln 40g 16kcal
Paprika, roh, grün, süß 37.25g 7kcal
Tomaten 45g 8kcal
Zucchini 31g 7kcal
Knoblauch 3g 4kcal
Olivenöl 13.5g 119kcal
Thymian getrocknet 0.5g 1kcal
Basilikum getrocknet 0.7g 2kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

1/4 cup diced eggplant
1/4 cup diced zucchini
1/4 cup diced bell pepper (red or green)
1/4 cup diced tomato
1/4 cup diced onion
1 garlic clove, minced
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
Salt and pepper to taste
1 tablespoon olive oil
Splash of water or vegetable broth
Instructions:

Heat olive oil in a small pot over medium heat.
Add diced onion and minced garlic. Cook until softened, about 3-4 minutes.
Stir in diced eggplant, zucchini, bell pepper, and tomato.
Add dried thyme, dried basil, salt, and pepper. Cook for 2 minutes.
Pour in a splash of water or vegetable broth to create steam. Cover and simmer for 15-20 minutes, stirring occasionally, until vegetables are tender.
Adjust seasoning if needed.
Serve hot, optionally with crusty bread or over cooked rice.

Nährwertangaben 
Portionsgröße  106 g | ml
Menge pro Portion  88
366
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7g 9%
Gesättigte Fettsäuren  1g 5%
Natrium 4.1mg 0%
Gesamte Kohlenhydrate  6.1g 2%
Ballaststoffe  2g 7%
Zucker  2.6g
Protein  1.4g 3%
Vitamin D 0mcg 0%
Kalzium 29mg 2%
Eisen  1mg 6%
Kalium 250mg 5%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 17.485 mcg 2%
Thiamin [B1] 0.047 mg 4%
Riboflavin [B2] 0.035 mg 3%
Niacin [B3] 0.527 mg 3%
Pantothensäure [B5] 0.189 mg 4%
Vitamin B6 0.147 mg 9%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 18.408 mcg 0%
Vitamin C 25.864 mg 29%
Vitamin D 0 mcg 0%
Vitamin E 1.285 mg 9%
Vitamin K 18.321 mcg 15%
Betain 0.102 mg 0%
Cholin 5.819 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.1 g 2%
Sugars 2.6 g 5%
Ballaststoffe  2 g 7%
Carbohydrate 6.1 g 0%
Netto-Kohlenhydrate 3.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.055 g 0%
Arginin 0.074 g 0%
Asparaginsäure 0.19 g 0%
Cystein 0.012 g 0%
Glutaminsäure 0.289 g 0%
Glycin 0.047 g 0%
Histidin 0.025 g 0%
Isoleucin 0.044 g 0%
Leucin 0.067 g 0%
Lysin 0.063 g 0%
Methionin 0.014 g 0%
Phenylalanin 0.059 g 0%
Prolin 0.043 g 0%
Serin 0.051 g 0%
Threonin 0.04 g 0%
Tryptophan 0.014 g 0%
Tyrosin 0.029 g 0%
Valin 0.055 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 29.14 mg 2%
Kupfer 0.08 mg 9%
Fluorid 1.11 mcg 0%
Eisen  1.02 mg 6%
Magnesium 17.7 mg 4%
Mangan 0.23 mg 10%
Phosphor 37.96 mg 3%
Kalium 249.96 mg 5%
Selen 0.44 mcg 1%
Natrium 4.15 mg 0%
Zink 0.32 mg 3%
andere
Nährstoff Menge  DV
Wasser 90.57 g 0%
Asche 0.775 g 0%