Kumara with bean ratatouille

Summary

If you’re searching for a unique dish that embodies both health and taste, look no further! Kumara with bean ratatouille is your answer. This wholesome dish combines the earthiness of kumara with the freshness of beans, taking the traditional ratatouille to another level. Read on to discover how to make this delightful dish at home.

Ingredients:

• Kumara (sweet potatoes): 2 large (about 1 lb or 450g each)
• Green beans: 1 cup (about 100g)
• Tomatoes: 3 large, diced (about 1.5 lbs or 700g)
• Red bell pepper: 1, diced
• Yellow bell pepper: 1, diced
• Eggplant (aubergine): 1 medium, diced
• Zucchini: 1 medium, sliced
• Olive oil: 3 tablespoons (45ml)
• Garlic cloves: 3, minced
• Fresh basil: a handful, chopped
• Fresh rosemary: 1 tablespoon, minced
• Salt and pepper: to taste

Time:

• Preparation: 20 minutes
• Cooking: 40 minutes
• Total: 60 minutes

Serves:

Serves 4

Nutritional Facts (per serving):

• Calories: 220
• Protein: 5g
• Fat: 4g
• Carbohydrates: 45g
• Fiber: 7g
• Sugars: 10g

Instructions for Kumara with bean ratatouille

1. Start by washing and peeling the kumara.
2. Dice the kumara into bite-sized pieces and set them aside.
3. In a large skillet, heat the olive oil over medium heat.
4. Add the minced garlic and sauté for a minute until aromatic.
5. Incorporate the diced kumara into the skillet and stir occasionally, letting them cook for about 10 minutes.
6. While the kumara cooks, prepare the other vegetables by washing and dicing them accordingly.
7. Add the peppers, eggplant, and zucchini to the skillet.
8. Season the mixture with salt, pepper, rosemary, and half of the chopped basil.
9. Cover the skillet and let it simmer for 20 minutes.
10. Now, introduce the green beans and tomatoes to the mix.
11. Allow the ratatouille to cook for an additional 10 minutes or until the kumara and beans are tender.
12. Adjust seasonings if needed and sprinkle the remaining fresh basil before serving.

Tips:

1. For a creamier texture, you can opt for purple kumara.
2. Always use fresh vegetables for a more vibrant taste in the ratatouille.
3. To enhance the flavors, consider letting the ratatouille sit for a few hours before serving.
4. If you find the dish too dry, add a splash of vegetable broth or water during cooking.

Serving Suggestions:

• Kumara with bean ratatouille tastes fantastic on its own, but you can also serve it with a side of quinoa or brown rice.
• Sprinkle some nutritional yeast or vegan parmesan for added flavor.
• A fresh green salad with a lemon vinaigrette complements the warm flavors of the ratatouille.
• If you’re aiming for a protein-packed meal, consider adding some grilled tofu or chickpeas on the side.

Embarking on a journey with AH7, the aim is to prioritize health without sacrificing taste. Kumara with bean ratatouille is a testament to that commitment. Rich in nutrients and bursting with flavors, this dish is sure to win hearts. So, the next time you’re brainstorming what to whip up in the kitchen, remember the magic of kumara and beans combined in this ratatouille. Dive into the recipe and savor the culinary adventure!

KUMARA WITH BEAN RATATOUILLE

If you’re searching for a unique dish that embodies both health and taste, look no further! Kumara with bean ratatouille is your answer. This wholesome dish combines the earthiness of kumara with the freshness of beans, taking the traditional ratatouille to another level. Read on to discover how to make this delightful dish at home.

5 from 1 vote

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Prep Time: 20 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 1 hour hour

Nutritions

Nutrition Facts

KUMARA WITH BEAN RATATOUILLE

Amount per Serving

Calories

220

% Daily Value*

Fat

 

4

g

6

%

Carbohydrates

 

45

g

15

%

Fiber

 

7

g

29

%

Sugar

 

10

g

11

%

Protein

 

5

g

10

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Kumara sweet potatoes: 2 large (about 1 lb or 450g each)
• Green beans: 1 cup about 100g
• Tomatoes: 3 large diced (about 1.5 lbs or 700g)
• Red bell pepper: 1 diced
• Yellow bell pepper: 1 diced
• Eggplant aubergine: 1 medium, diced
• Zucchini: 1 medium sliced
• Olive oil: 3 tablespoons 45ml
• Garlic cloves: 3 minced
• Fresh basil: a handful chopped
• Fresh rosemary: 1 tablespoon minced
• Salt and pepper: to taste

Instructions

• Start by washing and peeling the kumara.
• Dice the kumara into bite-sized pieces and set them aside.
• In a large skillet, heat the olive oil over medium heat.
• Add the minced garlic and sauté for a minute until aromatic.
• Incorporate the diced kumara into the skillet and stir occasionally, letting them cook for about 10 minutes.
• While the kumara cooks, prepare the other vegetables by washing and dicing them accordingly.
• Add the peppers, eggplant, and zucchini to the skillet.
• Season the mixture with salt, pepper, rosemary, and half of the chopped basil.
• Cover the skillet and let it simmer for 20 minutes.
• Now, introduce the green beans and tomatoes to the mix.
• Allow the ratatouille to cook for an additional 10 minutes or until the kumara and beans are tender.
• Adjust seasonings if needed and sprinkle the remaining fresh basil before serving.

Notes

TIPS:

For a creamier texture, you can opt for purple kumara.
Always use fresh vegetables for a more vibrant taste in the ratatouille.
To enhance the flavors, consider letting the ratatouille sit for a few hours before serving.
If you find the dish too dry, add a splash of vegetable broth or water during cooking.

SERVING SUGGESTIONS:

Kumara with bean ratatouille tastes fantastic on its own, but you can also serve it with a side of quinoa or brown rice.
Sprinkle some nutritional yeast or vegan parmesan for added flavor.
A fresh green salad with a lemon vinaigrette complements the warm flavors of the ratatouille.
If you’re aiming for a protein-packed meal, consider adding some grilled tofu or chickpeas on the side.