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Calories689
Protein33.2g
Carbs110.2g
Fat17.1g
Fiber31.5g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
215.68 mcg RAE24% DV100% coverage
Vitamin C
192.41 mg213.8% DV100% coverage
Vitamin D
0 mcg0% DV100% coverage
Vitamin B6
1.39 mg81.7% DV100% coverage
Vitamin B12
0 mcg0% DV100% coverage
Folate
422.89 mcg DFE105.7% DV100% coverage
Calcium
342.61 mg26.4% DV100% coverage
Iron
9.59 mg53.3% DV100% coverage
Magnesium
273.29 mg65.1% DV100% coverage
Potassium
2,740.33 mg58.3% DV100% coverage
Phosphorus
667.52 mg53.4% DV100% coverage
Zinc
3.77 mg34.3% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use chickpeas: Brown 180 g eggplant in 10 g oil with half the salt for 8 minutes. Add 5 g oil, 60 g onion, 100 g pepper, and 150 g zucchini for 6 minutes; add garlic, thyme, oregano, pepper, and salt for 60 seconds. Stir in 180 g tomatoes, 250 g chickpeas, and 40 g water; cover 10 minutes, uncover 3 minutes, and rest 7 minutes. Remains vegan. No major regulated allergen is introduced. Chickpeas make the skillet firmer with similar fiber and slightly more calories.
Use roasted pepper: Brown 180 g eggplant in 10 g oil with 0.4 g salt for 8 minutes. Cook 4 g oil, 60 g onion, and 150 g zucchini for 6 minutes; add 5 g garlic, 0.8 g thyme, 0.8 g oregano, 0.3 g pepper, and 0.4 g salt for 60 seconds. Add 100 g roasted pepper, 180 g tomatoes, 240 g white beans, and 40 g water; cover 10 minutes, uncover 3 minutes, and rest 7 minutes. Remains vegan. No major regulated allergen is introduced; verify the jar label. Roasted pepper gives a softer, sweeter result with similar nutrition.
Storage and reheating
Refrigerate for up to 4 days.
Freezer-friendly for up to 30 days.
Suggested reheating: Microwave, Pan.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
A microwaved sweet-potato shortcut is explicitly disclosed before air-frying, then hot black beans and salsa fill both halves with avocado added fresh.