Mushroom Ratatouille

Mushroom Ratatouille

This is a vegan friendly dinner that everyone should love. Quick and easy to make and so healthy. Use any type of mushroom you like.

CAL P/SERVE
289
kJ P/SERVE
1210
FAT P/SERVE
7.9g
CARBS P/SERVE
35.6g
PROTEIN P/SERVE
13.2g
SUGAR P/SERVE
6g
SODIUM P/SERVE
92g
FAT
%
2.2%
ENERGY RDI%
13.9%

Instead of couscous you can serve with quinoa, brown rice, or whatever you have on hand.  

This recipe is low sugar, low fat, low sodium, and good source of protein.

Ingredients

  • 4 large field or Portobello mushrooms, sliced chunky
  • ½ onion, sliced chunky
  • 1 clove garlic, crushed
  • ½ red capsicum, sliced chunky
  • Sprinkle of oregano
  • ¼ cup vegetable stock
  • Salt and pepper to taste
  • 1 fresh tomato, chopped
  • 2 tbsp. balsamic vinegar
  • 1 tbsp. olive oil

Couscous

  • ¼ cup couscous
  • ¼ cup water
  • Salt and pepper
  • Squeeze of lemon

Method

  1. Boil your kettle with water. In a bowl add your couscous, hot water, season with salt and pepper. Place cling wrap over bowl and let sit for a couple of minutes until the water has been absorbed. Take off cling film and squeeze your lemon then fluff with fork, set aside.
  2. In a non-stick fry pan heat your olive oil on medium heat. Add onion and capsicum and stir until cooked. Add mushrooms, season with salt and pepper to taste, cooking a further minute or two until mushrooms have started to collapse. Now add garlic and tomato, sprinkle oregano over, drizzle your balsamic vinegar and vegetable stock. Check to see if you need more seasoning. Let simmer on low heat for a couple of minutes.
  3. Serve with your couscous.

Nutrition Table

Servings: 2 Serving size:348g
Average Serve Average 100g
Energy 1210 kJ 347 kJ
  289 Cal 83 Cal
Protein 13.2 g 3.8 g
Fat, total 7.9 g 2.3 g
- saturated 1.2 g 0.4 g
Carbohydrate 35.6 g 10.2 g
- sugars 6 g 1.7 g
Sodium 92 mg 27 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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