Chickpea Ratatouille Stew
Blood Sugar: 10Servings: 4Preparation Time: 15minMeal Category: Dinner
Micronutrients:FolateVitamin AMagnesium
Macronutrients per 100g
Energy
121kcal
Sugar
5g
Fat
3g
Fiber
4g
Sat fat
0g
Protein
6g
Carbs
20g
Sodium
8mg
Ingredients
3 cloves crushed Garlic, 1 diced Onion, 1 tbsp Olive oil, 1 tsp Dried Italian herbs, 1 sliced Zucchini, 1 deseeded and diced Red bell pepper, 1 diced Eggplant, 400g / 14oz Chopped tomatoes, 400g / 14oz drained and rinsed Chickpeas, to taste Salt, to taste Pepper
Preparation
1. Cook 3 cloves crushed Garlic and 1 diced Onion in 1 tbsp Olive oil over medium heat with 1 tsp Dried Italian herbs for 5 minutes, stirring often. 2. Cook quinoa or brown rice according to packet instructions. 3. Add 1 sliced Zucchini, 1 diced Red bell pepper, 1 diced Eggplant, and 400g / 14oz Chopped tomatoes to the pot. Stir and cook, covered, for 10-20 minutes until vegetables are soft. 4. Add 400g / 14oz drained and rinsed Chickpeas and combine. 5. Season with Salt and Pepper to taste. Serve with quinoa or rice.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
28% of RDI
Vitamin C
19% of RDI
Omega 3
0% of RDI
Vitamin A
31% of RDI
Calcium
23% of RDI
Folate
15% of RDI
Good to know
Serve with baby spinach and basil leaves if desired. This recipe is dairy-free, egg-free, gluten-free, nut-free, soy-free, and sugar-free.
How to Prepare
1. Cook 3 cloves crushed Garlic and 1 diced Onion in 1 tbsp Olive oil over medium heat with 1 tsp Dried Italian herbs for 5 minutes, stirring often. 2. Cook quinoa or brown rice according to packet instructions. 3. Add 1 sliced Zucchini, 1 diced Red bell pepper, 1 diced Eggplant, and 400g / 14oz Chopped tomatoes to the pot. Stir and cook, covered, for 10-20 minutes until vegetables are soft. 4. Add 400g / 14oz drained and rinsed Chickpeas and combine. 5. Season with Salt and Pepper to taste. Serve with quinoa or rice.
Good to Know
Serve with baby spinach and basil leaves if desired. This recipe is dairy-free, egg-free, gluten-free, nut-free, soy-free, and sugar-free.
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