Protein Filled White Bean Ratatouille
Ratatouille is a dish of cooked vegetables that originated in southern France. It has the hearty and satisfying feeling of comfort food, with none of the guilt. This version contains white beans which add in great protein and texture to the mix. This dish can be served hot or cold, either way it is sure to please.
Servings 16
Calories 195kcal
Ingredients
- 2 large-size globe eggplant, cut in 1/2 inch cubes
- 2 tablespoon water, for sautéing
- 4 medium-size red onions, sliced
- 6 medium-size zucchini, cut in 1/2 inch cubes
- 4 red bell peppers, cut into 1/2 inch squares
- 8 garlic cloves, minced
- 1/2 cup dry white wine
- 2 cup vegetable stock
- 8 tomatoes, seeded and roughly chopped (or 2 cans - 15 oz each – fire roasted diced tomatoes)
- 2 tablespoon chopped fresh parsley
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 4 bay leaves
- 4 (15oz) cans white beans, drained and rinsed
- Salt and fresh group pepper, to taste
- 1 cup finely chopped fresh basil
Instructions
- Steam eggplant cubes for 10 minutes.
- Heat the water in a large-size sauté pan; add onions and cook, for 5 minutes.
- Add zucchini and bell peppers to the pan and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
- Add wine and stock to the vegetable mixture, bringing to a boil over high heat.
- Reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Cover the pot and reduce heat to simmer gently for 15 minutes, stirring occasionally.
- Add beans to skillet, 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 skillet 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.
Nutrition
Calories: 195kcal
