Ratatouille Stew

with Roasted Vegetables & Quinoa

  • 50 min
600 calories and less
Vegetarian
Spicy
High in fiber
Low Sodium
Tonight, cook a mouthwatering ratatouille: roasted zucchini, eggplant, garlic, onion and chickpeas, served on a bed of quinoa. Your delicious stew will come out smoky from the oven and bursting with flavours! All you need is a bit of chopping and a little patience!

Allergens: Sesame, Gluten, Wheat
Ratatouille Stew

Ingredients

1
Zucchini(s)
1/2
Eggplant(s)
2
Garlic Clove(s)
1/2
Red Onion(s)
199 ml
Chickpeas
4 tbsp
Olive Oil (not included)
199 ml
Crushed Tomatoes
2 tbsp
Tomato Paste
14 ml
Honey
1 tsp
Dried Basil
1 tsp
Crushed Red Pepper Flakes
3/4 cup(s)
White Quinoa
1 1/2 cup(s)
Water for Quinoa (not included)
Nutritional facts
Per serving
Amount / Serving
Calories
583 kcal
Total fat
14 g
Saturated Fat
2 g
Sodium
196 mg
Total Carbohydrate
97 g
Fiber
15 g
Sugar
15 g
Proteins
20 g

Instructions

Prepare the ingredients
1

Prepare the vegetables

Preheat the oven to 375F

Dice the zucchini and eggplant.

Mince the garlic and onion.

Drain and rinse the chickpeas.

Cook the vegetables
2

Roast the vegetables

In a large bowl, toss the zucchini, eggplant, garlic, onion, chickpeas with 4 Tbsp of olive oil (double for 4 ppl.). Season generously with salt and pepper. Place on a baking sheet lined with parchment paper and roast in the oven for 35-40 minutes.

Prepare the sauce
3

Prepare the sauce

Add the crushed tomatoes, tomato paste, honey, basil and chili flakes (to taste - spicy!) to a large pan over medium heat. Season with salt and pepper and bring to a boil. Reduce the heat to low and simmer for 10-15 minutes.

Cook the quinoa
4

Cook the quinoa

In a separate pot, bring the salted 1.5 cups of water (double for 4 ppl.) and quinoa to a boil.

Reduce the heat to low and simmer until all the water has been absorbed, about 15 minutes.

Add the vegetables
5

Add the vegetables

Stir the vegetables and chickpeas into the tomato mixture. Season with salt and pepper.

Serve
6

Serve

Divide quinoa into deep dishes and top with the stew. For an extra kick, sprinkle over any remaining red chili flakes.