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Ciambotta

by in Blog, Recipes, Vegan, Vegetarian Recipes 25/02/2019

Ciambotta

A southern Italy stew, Ciambotta is a very light and adaptive dish. Traditionally it is made with potato, eggplants, tomato and zucchini. I have added bell peppers for sweetness and chickpeas to make it more filling. You can go on and add beans and vegetables to your own liking. Perfectly suitable for those lazy afternoons or early dinners when you want to settle for a lighter and less hectic alternative. It is easy to prepare, but you will need a bit of time up yourselves.


Serves                                  2

Preparation Time               20 minutes

Active Cooking Time         40 minutes

Ready in                               80 minutes

Difficulty Level                    easy


Ingredients

  • 2 Yukon gold potatoes, ¼ inch thick sliced
  • 1 cup eggplant, cubed
  • 1 medium red bell pepper, seeded and sliced
  • 1 small zucchini, ¼ inch thick sliced
  • 1.5 cup garbanzos, canned or cooked
  • 1 small onion, thinly sliced
  • 2 cloves of garlic
  • 1 bay leaf
  • 2 tablespoon olive oil
  • 1 teaspoon dried basil
  • ½ teaspoon chili powder
  • Salt to taste
  • 2 tablespoon homemade or organic tomato sauce

Method

  • Heat oil in a heavy saucepan, sauté onions, garlic, and bay leaf until soft and lightly golden.
  • Add remaining ingredients, cover and let it simmer for about 30 minutes, stirring time to time. If the mixture tends dry out, add ¼ cup water and simmer for 30 minutes.
  • Stir in tomato sauce when sauce becomes thick and potatoes are tender. Cook for 10 minutes over low heat. Keep the lids on and let it stand for about 10 minutes before serving.

Nutritional Information

Amount Per Serving

Calories

458.9

Total Fat

16.1 g

      Saturated Fat

2.1 g

      Polyunsaturated Fat

2.3 g

      Monounsaturated Fat

10.5 g

Cholesterol

0.0 mg

Sodium

1,503.2 mg

Potassium

1,018.8 mg

Total Carbohydrate

68.8 g

      Dietary Fiber

12.8 g

      Sugar

1.5 g

Protein

12.6 g

Vitamin A

74.1 %

Vitamin B-6

71.9 %

Vitamin C

254.7 %

Vitamin E

11.8 %

Calcium

9.4 %

Iron

22.3 %

Folate

40.2 %



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