White Bean Ratatouille
Gyms & Fitness Centres, Personal Trainer, Fitness Training
Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.
Yield: 8 servings
Here's what you need:
1 large-size globe eggplant, cut in 1.27cm cubes
1 tablespoon water, for sautéing
2 medium-size red onions, sliced
3 medium-size zucchini, cut in 1.27cm cubes
2 red capsicums, cut into 1.27cm squares
4 garlic cloves, minced
1/4 cup dry white wine
1 cup vegetable stock
4 tomatoes, seeded and roughly chopped (or 2 cans - 340G each – fire roasted diced tomatoes)
1 tablespoon chopped fresh parsley
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
2 bay leaves
2 (340G) cans white beans, drained and rinsed
Salt and fresh group pepper, to taste
1/2 cup finely chopped fresh basil
Steam eggplant cubes for 10 minutes. Heat the water in a large-size saute pan, add onions and cook, for 5 minutes.
Add zucchini and capsicums and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
Add beans to pan, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.
Remove pan from heat, remove the bay leaves, and stir in chopped basil.
Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.
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