Roasted Ratatouille

with Quinoa, Basil and Pine Nuts

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low-carb
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Instructions

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1 Roast veggies

Preheat the oven to 220°C. Rinse all the vegetables. Cut bell pepper, zucchini and eggplant to wedges and lay on a baking tray. Add cherry tomatoes and unpeeled garlic cloves. Drizzle with olive oil. Season with salt and pepper. Roast in the oven for 25 minutes.

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2 Fry onions

Peel and mince onion and garlic. Heat oil in a large pan over medium heat. Add onion and garlic and cook until soft, for 3–4 minutes. Sprinkle with oregano and chilli powder. Add chopped tomatoes. Let simmer lightly for 10–15 minutes. Keep warm.

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3 Cook quinoa

Place quinoa to a bowl and cover with warm water. Then pour into a colander (with very small holes) an drain. Measure water, using quinoa and water ratio 1:1.5, to a pot. Bring to boil and add drained quinoa. Cover and reduce the heat to low. Let simmer lightly for 15 minutes until the water is absorbed. Remove from the heat and fluff with a fork.

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4 Toast nuts

Heat a large pan over high heat. Toast pine nuts for a few minutes, remove from the pan and set aside.

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5 Add to sauce and serve

Once the vegetables are roasted, squeeze the garlic out of its skin. Add all the vegetables to the tomato sauce. Serve the sauce on top of the quinoa. Sprinkle with chopped basil leaves and pine nuts.

Tips for fussy eaters

Blend the vegetables in a mixer and serve with pasta and their favourite cheese.

Pro tip

Let the sauce simmer at low temperature.

A light and delightful mediterranean infused meal

Cooking Time: 35 min

Cals 447 · Prot 20 · Carbs 76 · Fat 11

Ingredients

Number of people

Veg

Red bell pepper 1 Piece
Zucchini large 1 Piece
Eggplant 1 Piece
Cherry tomatoes 150 Grams
Garlic cloves 2 Pieces
Olive oil 1 Tbsp
Salt 1 Tsp
Black pepper 1 Tsp

Sauce

Red onion 1 Piece
Olive oil 1 Tbsp
Dried oregano 2 Grams
Chilli powder 2 Grams
Chopped tomatoes 400 Grams

Quinoa

White quinoa 100 Grams

To Serve

Fresh basil 15 Grams
Pine nuts 20 Grams

A light and delightful mediterranean infused meal

Cooking Time: 35 min

Cals 447 · Prot 20 · Carbs 76 · Fat 11

Instructions

photo

1 Roast veggies

Preheat the oven to 220°C. Rinse all the vegetables. Cut bell pepper, zucchini and eggplant to wedges and lay on a baking tray. Add cherry tomatoes and unpeeled garlic cloves. Drizzle with olive oil. Season with salt and pepper. Roast in the oven for 25 minutes.

photo

2 Fry onions

Peel and mince onion and garlic. Heat oil in a large pan over medium heat. Add onion and garlic and cook until soft, for 3–4 minutes. Sprinkle with oregano and chilli powder. Add chopped tomatoes. Let simmer lightly for 10–15 minutes. Keep warm.

photo

3 Cook quinoa

Place quinoa to a bowl and cover with warm water. Then pour into a colander (with very small holes) an drain. Measure water, using quinoa and water ratio 1:1.5, to a pot. Bring to boil and add drained quinoa. Cover and reduce the heat to low. Let simmer lightly for 15 minutes until the water is absorbed. Remove from the heat and fluff with a fork.

photo

4 Toast nuts

Heat a large pan over high heat. Toast pine nuts for a few minutes, remove from the pan and set aside.

photo

5 Add to sauce and serve

Once the vegetables are roasted, squeeze the garlic out of its skin. Add all the vegetables to the tomato sauce. Serve the sauce on top of the quinoa. Sprinkle with chopped basil leaves and pine nuts.

Tips for fussy eaters

Blend the vegetables in a mixer and serve with pasta and their favourite cheese.

Pro tip

Let the sauce simmer at low temperature.

Ingredients

Number of people

Veg

Red bell pepper 1 Piece
Zucchini large 1 Piece
Eggplant 1 Piece
Cherry tomatoes 150 Grams
Garlic cloves 2 Pieces
Olive oil 1 Tbsp
Salt 1 Tsp
Black pepper 1 Tsp

Sauce

Red onion 1 Piece
Olive oil 1 Tbsp
Dried oregano 2 Grams
Chilli powder 2 Grams
Chopped tomatoes 400 Grams

Quinoa

White quinoa 100 Grams

To Serve

Fresh basil 15 Grams
Pine nuts 20 Grams
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