Ragoût de Légumes de Mer

Ragoût de Légumes de Mer is a delightful vegetarian dish that captures the essence of the ocean with its medley of fresh vegetables and seaweed, creating a unique and savory experience. This comforting stew is perfect for a light yet satisfying meal, brimming with flavors that transport you to the French coast.

Ingredients

• Olive oil - 2 tablespoons
• Shallots - 2, finely chopped
• Garlic - 2 cloves, minced
• Carrots - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Potatoes - 200 grams, diced
• Tomatoes - 2 medium, chopped
• Vegetable broth - 500 ml
• Dried seaweed (nori or wakame) - 10 grams, rehydrated
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped shallots and minced garlic, sautéing until translucent, about 3 minutes.
3. Stir in the diced carrots, celery, and bell pepper, cooking for another 5 minutes until softened.
4. Add the zucchini and potatoes to the pot, stirring well to combine.
5. Pour in the chopped tomatoes and vegetable broth, bringing the mixture to a gentle boil.
6. Reduce the heat to low, cover, and let simmer for 15 minutes, or until the vegetables are tender.
7. In the last few minutes of cooking, stir in the rehydrated seaweed, lemon juice, salt, and black pepper.
8. Remove from heat and sprinkle with fresh parsley before serving.

Nutrition

• Calories: 220
• Protein: 5 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.4 L

Health Benefits

• Rich in vitamins and minerals from a variety of vegetables.
• Contains healthy fats from olive oil and promotes heart health.

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