Your Recipe

Ratatouille

Zutat  Menge  Kalorien 
Aubergine 250g 63kcal
Zwiebeln 150g 60kcal
Paprika, roh, gelb, süß 150g 39kcal
Paprika, roh, gelb, süß 150g 41kcal
Zucchini 300g 63kcal
Knoblauch 9g 13kcal
Olivenöl 60g 530kcal
Oregano getrocknet 1g 3kcal
Thymian getrocknet 1g 3kcal
Tomatenpaste, ohne Salzzusatz 30g 25kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
1 eggplant, diced (about 250 grams)
2 zucchini, diced (about 300 grams)
1 yellow bell pepper, diced (about 150 grams)
1 red bell pepper, diced (about 150 grams)
1 onion, diced (about 150 grams)
3 garlic cloves, minced (about 9 grams)
3 tomatoes, diced (about 450 grams)
2 tablespoons tomato paste (about 30 grams)
1/4 cup olive oil (about 60 ml)
1 teaspoon dried thyme (about 1 gram)
1 teaspoon dried oregano (about 1 gram)
Salt and pepper, to taste
Fresh basil leaves, chopped, for garnish
Instructions:

Heat 2 tablespoons of olive oil in a large skillet or pot over medium heat. Add the diced eggplant and cook until slightly softened, about 5 minutes. Remove and set aside.
In the same skillet, add more olive oil if needed and sauté the diced zucchini, bell peppers, and onion until softened, about 5-7 minutes. Add minced garlic and cook for another minute.
Return the cooked eggplant to the skillet. Add diced tomatoes, tomato paste, dried thyme, dried oregano, salt, and pepper. Stir well to combine.
Reduce the heat to low and let the ratatouille simmer, covered, for about 20-25 minutes, stirring occasionally, until all vegetables are tender and flavors have melded together.
Taste and adjust seasoning if needed. Garnish with chopped fresh basil before serving. Ratatouille can be served warm or at room temperature.

Nährwertangaben 
Portionsgröße  184 g | ml
Menge pro Portion  140
585
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 10g 13%
Gesättigte Fettsäuren  1.5g 7%
Natrium 8.4mg 0%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  3.3g 12%
Zucker  4.2g
Protein  2.9g 6%
Vitamin D 0mcg 0%
Kalzium 35mg 3%
Eisen  1.3mg 7%
Kalium 527mg 11%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 58.925 mcg 7%
Thiamin [B1] 0.076 mg 6%
Riboflavin [B2] 0.079 mg 6%
Niacin [B3] 1.299 mg 8%
Pantothensäure [B5] 0.47 mg 9%
Vitamin B6 0.283 mg 17%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 43.413 mcg 0%
Vitamin C 99.342 mg 110%
Vitamin D 0 mcg 0%
Vitamin E 2.224 mg 15%
Vitamin K 13.293 mcg 11%
Betain 0.096 mg 0%
Cholin 8.23 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.1 g 4%
Sugars 4.2 g 8%
Ballaststoffe  3.3 g 12%
Carbohydrate 10.1 g 0%
Netto-Kohlenhydrate 6.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.124 g 0%
Arginin 0.144 g 0%
Asparaginsäure 0.406 g 0%
Cystein 0.031 g 0%
Glutaminsäure 0.492 g 0%
Glycin 0.1 g 0%
Histidin 0.057 g 0%
Isoleucin 0.094 g 0%
Leucin 0.145 g 0%
Lysin 0.132 g 0%
Methionin 0.036 g 0%
Phenylalanin 0.099 g 0%
Prolin 0.084 g 0%
Serin 0.11 g 0%
Threonin 0.083 g 0%
Tryptophan 0.029 g 0%
Tyrosin 0.064 g 0%
Valin 0.118 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 34.93 mg 3%
Kupfer 0.15 mg 17%
Fluorid 0.28 mcg 0%
Eisen  1.26 mg 7%
Magnesium 34.13 mg 8%
Mangan 0.35 mg 15%
Phosphor 83.28 mg 7%
Kalium 527.44 mg 11%
Selen 0.99 mcg 2%
Natrium 8.37 mg 0%
Zink 0.69 mg 6%
andere
Nährstoff Menge  DV
Wasser 157.742 g 0%
Asche 1.313 g 0%