Quick Ratatouille with White Beans

A great winter supper!

Beans are not strictly traditional in ratatouille, but white kidney beans are unobtrusive and bump up the fibre. Although meant as a side dish, vegetable-rich ratatouille can also be used as a condiment in sandwiches, as a sauce to toss with pasta, as a topping on crackers, as an omelet filling- the sky’s the limit. You can also serve it hot, cold or room temperature.

Prep time: 15 minutes
Cook time: 20 minutes

2 tbsp (25 mL)          PC Blue Menu Omega Oil
1                                  onion, chopped
4 tsp (20 mL)             minced garlic
1                                  sweet red pepper, cored and cut in 1/2-inch (1 cm) dice
1                                  zucchini, cut in 1/2-inch (1 cm) dice
1/2 tsp (2 mL)            each salt and freshly ground black pepper
1 pkg (255 g)              PC Cherry Tomatoes, halved
1 can (540 mL)          PC Blue Menu White Kidney Beans, drained and rinsed
1/4 cup (50 mL)               chopped fresh basil

  1. Heat half of the oil in wide saucepan over medium-high heat; cook onion and garlic, stirring often, for 2 to 3 minutes or until onions begin to soften and turn golden. Stir in red pepper; cook for 2 minutes. Stir in remaining oil, zucchini, salt and pepper; cook for 2 to 3 minutes or until zucchini is tender and golden.
  2. Stir in tomatoes and beans. Reduce heat to medium; cook, stirring occasionally, for 6 to 8 minutes or until tomatoes are tender. Stir in basil; transfer to serving bowl. Serve alongside grilled or roasted chicken or fish.

Makes 6 servings
Per serving: 120 calories, fat 5 g (of which 0.5 g is saturated), sodium 200 mg, carbohydrate 16 g, fibre 5 g, protein

5g High in fibre
Low in saturated fat
Excellent source of vitamin C
Good source of vitamin A
Source of iron
Source of potassium

TIP: Leftovers can be covered and refrigerated for up to 3 days.

 

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