Your Recipe

Ratatouille

Ingrédient Quantité Calories
Aubergine 250g 63kcal
Oignons 150g 60kcal
Poivron rouge 150g 39kcal
Poivron jaune 150g 41kcal
Courgettes 300g 63kcal
Ail 9g 13kcal
Huile d'olive 60g 530kcal
Origan séché 1g 3kcal
Thym séché 1g 3kcal
Concentré de tomates, sans sel ajouté 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.

Valeurs nutritives
Taille des portions 184 g | ml
Quantité par portion 140
585
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 10g 13%
Gras saturés 1.5g 7%
Sodium 8.4mg 0%
Total des glucides 11g 4%
Fibres alimentaires 3.3g 12%
Sucre 4.2g
Protéine 2.9g 6%
Vitamine D 0mcg 0%
Calcium 35mg 3%
Fer 1.3mg 7%
Potassium 527mg 11%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 58.925 mcg 7%
Thiamine [B1] 0.076 mg 6%
Riboflavine [B2] 0.079 mg 6%
Niacine [B3] 1.299 mg 8%
Acide pantothénique [B5] 0.47 mg 9%
Vitamine B6 0.283 mg 17%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 43.413 mcg 0%
Vitamine C 99.342 mg 110%
Vitamine D 0 mcg 0%
Vitamine E 2.224 mg 15%
Vitamine K 13.293 mcg 11%
Bétaïne 0.096 mg 0%
Choline 8.23 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 11.1 g 4%
Sugars 4.2 g 8%
Fibres alimentaires 3.3 g 12%
Carbohydrate 10.1 g 0%
Glucides nets 6.9g
acides aminés
nutriment Quantité DV
Alanine 0.124 g 0%
Arginine 0.144 g 0%
Acide aspartique 0.406 g 0%
Cystéine 0.031 g 0%
Acide glutamique 0.492 g 0%
Glycine 0.1 g 0%
Histidine 0.057 g 0%
Isoleucine 0.094 g 0%
Leucine 0.145 g 0%
Lysine 0.132 g 0%
Méthionine 0.036 g 0%
Phénylalanine 0.099 g 0%
Proline 0.084 g 0%
Sérine 0.11 g 0%
Thréonine 0.083 g 0%
Tryptophane 0.029 g 0%
Tyrosine 0.064 g 0%
Valine 0.118 g 0%
Minéraux
nutriment Quantité DV
Calcium 34.93 mg 3%
Cuivre 0.15 mg 17%
Fluorure 0.28 mcg 0%
Fer 1.26 mg 7%
Magnésium 34.13 mg 8%
Manganèse 0.35 mg 15%
Phosphore 83.28 mg 7%
Potassium 527.44 mg 11%
Sélénium 0.99 mcg 2%
Sodium 8.37 mg 0%
Zinc 0.69 mg 6%
autres
nutriment Quantité DV
Eau 157.742 g 0%
Cendres 1.313 g 0%