Ragoût de Légumes Marins

Ragoût de Légumes Marins is a delightful vegetarian dish that captures the essence of the sea with its medley of fresh vegetables and umami-rich flavors. This hearty stew is perfect for a light yet satisfying meal, bringing the taste of coastal France to your table.

Ingredients

• Olive oil - 2 tablespoons
• Shallots - 2, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1, diced
• Zucchini - 1, diced
• Red bell pepper - 1, diced
• Seaweed (dried wakame) - 10 grams, rehydrated
• Cherry tomatoes - 200 grams, halved
• Vegetable broth - 500 ml
• White wine - 100 ml
• Fresh thyme - 2 sprigs
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the finely chopped shallots and cook until translucent, about 3 minutes.
2. Stir in the minced garlic and cook for an additional minute until fragrant.
3. Add the diced carrot, zucchini, and red bell pepper to the pot. Sauté for about 5 minutes until the vegetables begin to soften.
4. Incorporate the rehydrated seaweed and halved cherry tomatoes into the mixture, stirring well.
5. Pour in the vegetable broth and white wine, then add the fresh thyme and bay leaf.
6. Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 15 minutes, allowing the flavors to meld.
7. Season with salt and black pepper to taste. Remove the bay leaf before serving.
8. Ladle the ragoût into bowls and garnish with fresh parsley.

Nutrition

• Calories: 250
• Protein: 5 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.4 L

Health Benefits

• Rich in vitamins and minerals from a variety of vegetables.
• Contains antioxidants from tomatoes and seaweed, promoting overall health.

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