Three bean ratatouille

Name: Three bean ratatouille
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: European, Mediterranean, French
Ingredients: 80g of tinned black beans, rinsed & drained; 80g of tinned butter beans rinse & drained; 80g of tinned chickpeas rinsed & drained; 1 clove of garlic, peeled & crushed; 300g of courgettes, washed & diced; 1 aubergine, washed & diced; ½ red pepper, washed, deseeded, and diced; ½ yellow pepper, washed, deseeded, and diced; 1 medium one red onion, peeled & diced; 1 medium white onion, peeled & diced; 50 ml of Passata; 5g of tomato purée; 1/2 teaspoon of mixed herbs; 12 sprays of 1kcal oil spray; 5ml oil

5 steps

Prep:15minCook:45min

The three beans combo packs this ratatouille with protein and compliments the flavours.

Updated at: Wed, 16 Aug 2023 23:57:02 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories427.7 kcal (21%)

Total Fat32.4 g (46%)

Carbs30 g (12%)

Sugars8.8 g (10%)

Protein5.7 g (11%)

Sodium170.1 mg (9%)

Fiber8.1 g (29%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

80gblack beans

tinned, rinsed & drained

80gbutter beans

tinned, rinse & drained

80gchickpeas

tinned, rinsed & drained

1 clovegarlic

300gcourgettes

0.5red pepper

washed, deseeded, and diced

0.5yellow pepper

washed, deseeded, and diced

1red onion

medium, one, peeled & diced

1white onion

medium, peeled & diced

50mlPassata

5gtomato purée

½ teaspoonmixed herbs

12 spraysoil spray

5mloil

Instructions

Step 1

Preheat the oven at 180 degrees for 10 minutes

Step 2

On a large roasting tray place the aubergines and add four sprays of oil spray, roast on 180 degrees for 10 minutes. Then add the courgettes to the same tray and add four sprays of oil, continue roasting for a further 10 minutes. Then add all the peppers and onions, four sprays of the oil spray and roast for a further 10 - 15 minutes until all vegetables are cooked.

Step 3

In a medium saucepan, gently heat 5ml oil and then add the garlic, mixed herbs, black beans, butter beans, chickpea, and heat for 5-10 minutes.

Step 4

Once warm add the tomato puree, passata and mix well over the heat for a further 5 minutes.

Step 5

Now over a low -medium heat, gently fold all the vegetables into the three-bean mixture, be sure not to mix vigorously. Once all are cooperated, you are ready to serve.

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