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Creole Red Bean Ratatouille

Diabetes and Heart Cookbook
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Creole Red Bean Ratatouille

Ratatouille is a classic vegetable dish from the Provence region of France. Our Creole-inspired version includes red kidney beans and whole-grain penne to add protein and fiber.

Ingredients

Servings   4  

  • 4 ounces dried, whole-grain penne pasta
  • 1 tablespoon olive oil (extra virgin preferred, divided use)
  • 1 medium onion (chopped)
  • 1 medium green bell pepper (chopped)
  • 2 medium garlic cloves (minced)
  • 4 medium tomatoes (chopped)
  • 1 cup frozen, cut okra
  • 1/2 no-salt-added 15.5-oz can kidney beans (rinsed, drained)
  • 3 medium dried bay leaves
  • 1 teaspoon dried oregano (crumbled)
  • 1/2 teaspoon dried thyme (crumbled)
  • 1/8-1/4 teaspoon crushed red pepper flakes
  • 1/4 cup chopped, fresh parsley
  • 1/2 teaspoon salt
  • 2 ounces shredded, low-fat mozzarella cheese
  • 2 tablespoon shredded, or, grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
  2. Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3-4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves.
  3. Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.

Tip: Serving size 1 cup ratatouille and 1/2 cup pasta

Nutrition Facts

Creole Red Bean Ratatouille
CaloriesCalories
280 Per Serving
ProteinProtein
15g Per Serving
FiberFiber
10g Per Serving

Nutrition Facts

Calories 280
Total Fat 7 g
Saturated Fat 2 g
Trans Fat 0 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 3 g
Cholesterol 5 mg
Sodium 370 mg
Total Carbohydrate 41 g
Dietary Fiber 10 g
Sugars 7 g
Protein 15 g

Dietary Exchanges
2 starch, 2 vegetable, 1 medium-fat meat

This recipe is reprinted with permission from Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and ÃÛÑ¿´«Ã½. Published by the American Diabetes Association. Available from booksellers everywhere.
Ratatouille is a classic vegetable dish from the Provence region of France. Our Creole-inspired version includes red kidney beans and whole-grain penne to add protein and fiber.

Nutrition Facts

Creole Red Bean Ratatouille
CaloriesCalories
280 Per Serving
ProteinProtein
15g Per Serving
FiberFiber
10g Per Serving
×
Calories 280
Total Fat 7 g
Saturated Fat 2 g
Trans Fat 0 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 3 g
Cholesterol 5 mg
Sodium 370 mg
Total Carbohydrate 41 g
Dietary Fiber 10 g
Sugars 7 g
Protein 15 g

Dietary Exchanges
2 starch, 2 vegetable, 1 medium-fat meat

Ingredients

Servings   4  

  • 4 ounces dried, whole-grain penne pasta
  • 1 tablespoon olive oil (extra virgin preferred, divided use)
  • 1 medium onion (chopped)
  • 1 medium green bell pepper (chopped)
  • 2 medium garlic cloves (minced)
  • 4 medium tomatoes (chopped)
  • 1 cup frozen, cut okra
  • 1/2 no-salt-added 15.5-oz can kidney beans (rinsed, drained)
  • 3 medium dried bay leaves
  • 1 teaspoon dried oregano (crumbled)
  • 1/2 teaspoon dried thyme (crumbled)
  • 1/8-1/4 teaspoon crushed red pepper flakes
  • 1/4 cup chopped, fresh parsley
  • 1/2 teaspoon salt
  • 2 ounces shredded, low-fat mozzarella cheese
  • 2 tablespoon shredded, or, grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
  2. Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3-4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves.
  3. Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.

Tip: Serving size 1 cup ratatouille and 1/2 cup pasta
Diabetes & Heart Healthy Cookbook, 2nd edition

Diabetes & Heart Healthy Cookbook, 2nd edition

The ÃÛÑ¿´«Ã½ has developed tasty and heart-healthy recipes that meet its dietary recommendations. These recipes are also designed to be consistent with the American Diabetes Association dietary guidelines and will introduce variety into meal plans for anybody looking to eat a more healthful diet.

Sample Recipes:

Creole Red Bean Ratatouille

Salmon Baked with Cucumbers and Dill

Seared Chicken with Strawberry Salsa

Sirloin and Broccoli Stir Fry

Purchase:

This recipe is reprinted with permission from Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and ÃÛÑ¿´«Ã½. Published by the American Diabetes Association. Available from booksellers everywhere.

ÃÛÑ¿´«Ã½ recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the ÃÛÑ¿´«Ã½. See full terms of use.