Ratatouille with Tofu

13 Reviews
91% would make this recipe again

A mixture of vegetables, including peppers, zucchini, and aubergines, sautéed with olive oil, then simmered with tomatoes and tofu.

This recipe is incompatible with your food profile

Preparation : 15 min Cooking : 30 min
220 calories/serving

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Ingredients

1 cup green/snap beans 100 g
2 tbsp Garlic-Infused Oil 30 mL
2 zucchini, cut into 1,5 cm cubes 260 g
1 aubergines / eggplants, small size, cut into 1,5 cm cubes 180 g
1 yellow or red sweet peppers, cut into 1,5 cm squares 200 g
1 carrots, cut into 1,5 cm cubes 100 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
300 g firm regular tofu, diced 1 1/2 cup
1 1/4 cup canned tomatoes (diced) 320 g
1 tsp dried oregano 1 g
1/8 tsp cayenne pepper [optional] 0.4 g

Method

  1. Boil or steam the green beans. Drain, cut them into 2 cm pieces, and set aside.
  2. Heat the garlic-infused oil in a saucepan over medium heat. Prepare the remaining vegetables: Dice them into 1,5 cm pieces then add them to the saucepan. Season with salt and pepper. Sauté 8-10 min, with some stirring.
  3. Add the tofu cubes, tomatoes, oregano and Cayenne pepper (optional). Cover and cook over low heat about 10 min, until all vegetables are soft but still a bit al dente. Add the cooked green beans and cook an additional 2-3 min. Adjust the seasoning and serve.

Observations

This dish may be prepared in advance and reheated. It is not advisable to freeze it because tofu changes texture when thawed after being frozen.

Serve the ratatouille with plain rice or quinoa.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

220

Fat

14 g

21 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

14 g

5 %

Fibre

4 g

16 %

Sugars

6 g

Net Carbs

10 g

Protein

13 g

Vitamin A

65 %

Vitamin C

109 %

Calcium

16 %

Iron

18 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1 ½
Meat and Alternatives 1 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

13 Reviews (13 with rating only) 91% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Soy | Vegetables | Main courses/Entrées | High Iron | Braise/Stew

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.