2Food > Raw or cooked ratatouille

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Raw or cooked ratatouille

What you need

1 bell pepper, seeded and diced
freshly ground black pepper
1 large carrot, peeled and sliced thinly into coins
1/4 cup minced fresh parsley
2 teaspoons minced fresh thyme or 1 teaspoon dried
1 clove garlic, minced
1 large heirloom tomato, seeded and diced
1 tablespoon freshly squeezed lemon juice
1 cup pine nuts, cooked or sprouted lentils, or chickpeas
2 tablespoons olive oil
2 teaspoons mined fresh oregano or 1 teaspoon dried
1/2 teaspoon sea salt
2 zucchini, halved lengthwise and cut into 1/4-inch slices

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How to do it

1. Combine all the ingredients except for th epine nuts in a large mixing bowl. Adjust the seasonings to taste (you can add more herbs if you like, or more lemon for a more tart taste).

2. Let all the ingredients marinate for a few hours, so that the flavors marry. If you're serving it cool, simply stir in the pine nuts or legumes and plate. If you're heating it, use one of the options below, and stir in the pine nuts or legumes right before serving.OVEN OPTION: Preheat the oven to 400F.

3. Place the vegetables in a small casserole dish and cook for 15 minutes. Give the vegetables a stir, and cook for another 10 minutes, or until they're soft throughout. DEHYDRATOR OPTION: Set your dehydrator to 140F.

4. Spread the vegetables onto two Teflex-lined dehydrator sheets, and dehydrate for an hour before serving them warm. If you keep the dish raw, it will last overnight in the fridge. If you cook or dehydrate it, it will last for up to 3 days.

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Nutrition

Calories
276.19cal ( 13.81% of daily need)
Fat
8.12g ( 12.48% of daily need)
Saturated Fat
1.17g ( 7.34% of daily need)
Carbohydrates
38.08g ( 12.69% of daily need)
Sugar
6.38g ( 7.09% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
317.42mg ( 13.8% of daily need)
Protein
14.6g ( 29.21% of daily need)
Vitamin A
4331.26IU ( 86.63% of daily need)
Vitamin C
71.05mg ( 86.13% of daily need)
Vitamin K
84.62µg ( 80.59% of daily need)
Fiber
17.78g ( 71.13% of daily need)
Folate
283.94µg ( 70.99% of daily need)
Manganese
1mg ( 50.08% of daily need)
Vitamin B1
0.51mg ( 33.91% of daily need)
Vitamin B6
0.58mg ( 28.99% of daily need)
Iron
5.08mg ( 28.23% of daily need)
Phosphorus
280.49mg ( 28.05% of daily need)
Potassium
946.42mg ( 27.04% of daily need)
Magnesium
91.75mg ( 22.94% of daily need)
Zinc
2.87mg ( 19.13% of daily need)
Copper
0.35mg ( 17.65% of daily need)
Vitamin E
2.31mg ( 15.41% of daily need)
Vitamin B2
0.25mg ( 14.62% of daily need)
Vitamin B5
1.43mg ( 14.3% of daily need)
Vitamin B3
2.44mg ( 12.2% of daily need)
Calcium
80.22mg ( 8.02% of daily need)
Selenium
4.39µg ( 6.27% of daily need)

Breakdown

Proteins
20.59%
Fat
25.74%
Carbs
53.67%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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