Vegan Recipes for Weight-Loss : Ratatouille with White Beans & Polenta

From: EatingWell Magazine, ,Tons of lightly cooked vegetables combine with white beans in this hearty vegetarian dinner recipe. It can also be served over bread, like bruschetta.

Ingredients

  • 5 tablespoons extra-virgin olive oil, divided
  • 1 large onion, coarsely chopped
  • 1 medium red bell pepper, chopped
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  • 4 cloves garlic, minced
  • 1 small eggplant, cut into ½-inch chunks
  • ½ teaspoon kosher salt, divided
  • 2 medium zucchini, halved lengthwise and sliced
  • 1 (15 ounce) can no-salt-added white beans, rinsed
  • 1 pint cherry or grape tomatoes, halved
  • ¼ cup slivered sun-dried tomatoes
  • 1 teaspoon Italian seasoning
  • 1 tablespoon capers, rinsed and chopped
  • ½ teaspoon ground pepper
  • 1 16- to 18-ounce tube prepared polenta (see Tip), sliced into 8 rounds
  • ¼ cup toasted pine nuts

 Preparation

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  1. Heat 1 tablespoon oil in a large pot over medium heat. Add onion and bell peppers, sprinkle with ⅛ teaspoon salt; cook, stirring occasionally, until the vegetables soften, 5 to 7 minutes. Add garlic and; cook, stirring, until fragrant, about 1 minute more. Transfer the vegetables to a large bowl.
  2. Add 1 tablespoon oil to the pot. Add eggplant, sprinkle with ¼ teaspoon salt and cook, stirring frequently, until browned in places, 4 to 6 minutes. Transfer to the bowl with the vegetables.
  3. Add another 2 tablespoons oil to the pot. Add zucchini, sprinkle with the remaining ⅛ teaspoon salt and cook, stirring frequently, until browned in places, 3 to 5 minutes. Add beans, cherry (or grape) tomatoes, sun-dried tomatoes, Italian seasoning, pepper and the reserved vegetables; stir to combine. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 8 to 10 minutes.
  4. Meanwhile, heat remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add polenta rounds and cook until golden brown on the bottom, about 5 minutes. Turn each slice and cook until browned on the second side, about 5 minutes more.
  5. Stir capers into the ratatouille. Serve the polenta and the ratatouille topped with pine nuts.
  • Tips: Look for convenient tubes of precooked polenta in the pasta aisle or near refrigerated tofu at the supermarket.
 

 

Nutrition information

  • Serving size: about 2 cups ratatouille & 2 polenta rounds each
  • Per serving: 458 calories; 25 g fat(3 g sat); 10 g fiber; 50 g carbohydrates; 12 g protein; 69 mcg folate; 0 mg cholesterol; 13 g sugars; 0 g added sugars; 1,767 IU vitamin A; 72 mg vitamin C; 76 mg calcium; 3 mg iron; 598 mg sodium; 920 mg potassium
  • Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (35% dv)
  • Carbohydrate Servings: 3½
  • Exchanges: 2 starch, 3½ vegetable, ½ lean meat, 4½ fat

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