Ingredients
For the Veggies
For the Marinade
Serve with
Instructions
Recipe Rundown
| Total Time | 60 – 80 mins |
| Prepping Time | 10 mins |
| Does It Freeze? | Don’t recommend it |
Nutritional Nitty-Gritty
Yield: 3 servings
| DV / Serving — Based on a 2,000 Calorie Diet | ||
| Energy | 587 cal | 29% |
| Protein | 16 g | 32% |
| Fat | 30 g | 43% |
| Carbohydrates | 61 g | 20% |
| Fibre | 15 g | 52% |
Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.
Micronutrient Magic
This dish is particularly noteworthy for its high vitamin C, a key player in immune health and skin integrity [3]. The dish also shines in its provision of B vitamins, including B6, which is crucial for nervous system health [4], and folate (B9), which is essential for cell growth and metabolism [5]. B2 (riboflavin) and B3 (niacin) are also present and vital for energy metabolism and overall health [6, 7].
Mineral-wise, this dish is a good source of copper, known for its role in iron absorption and energy production [8], and manganese, which is essential for bone formation and nutrient metabolism [9]. Potatoes add to the dish’s richness with phosphorus, potassium, magnesium, and manganese, supporting bone health and energy production [9, 10, 11]. Additionally, iron, magnesium, and zinc, mostly contributed by cannellini beans, enhance the dish’s value for blood health, immune function, and overall well-being [12].
This blend of vitamins and minerals makes the dish not only a delight to the taste buds but also a strong contributor to maintaining a balanced and healthy diet.
Nutrient Breakdown by Ingredient
Red Capsicum [2]:
Excellent source of vitamin C and vitamin B6. It is also a good source of vitamins B2 (riboflavin) and B9 (folate).
Potatoes [2]:
Rich in vitamin C and B6 and copper. It also provides vitamins B1 (thiamine), B3 (niacin), phosphorus, potassium, magnesium, and manganese.
Cannellini Beans [2]:
Great source of Manganese and copper. It is a good vitamin B9 (folate), iron, magnesium, phosphorus, potassium, and zinc source.
Tomatoes [2]:
Excellent source of vitamins A and C. It is a good source of vitamins B3 (niacin) and B6, potassium, manganese, and copper.
Zucchini [2]:
Contains smaller amounts of nutrients, like vitamin C, vitamin B6, vitamin A, B2 (riboflavin), and manganese.
Onion and Garlic [1, 2]:
The onion provides vitamin C, B6, and manganese. The garlic provides vitamin B6, manganese, Vitamin C, copper, selenium, and phosphorus.
Olive Oil [2]:
Provides healthy fats, vitamins E and K.
This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.
Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.
[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.
[2] The nutrition profile is based on USDA U.S. Department of Agriculture
Phytochemical Fun Facts
Phytochemicals are natural compounds found in plants that contribute to their colour, taste, and resistance to diseases. These substances, while not essential nutrients, play a crucial role in maintaining our health. They’re known for their antioxidant properties, potential to reduce inflammation, and ability to support the immune system.
This recipe is teeming with phytochemicals, thanks to its plant-based ingredients. With its array of vegetables, herbs, and olive oil, it offers a rich blend of phytochemicals that contribute to health in various ways:
Red capsicum and tomatoes are especially notable for their high vitamin C content and beta-carotene, both potent antioxidants [13, 14]. They also bring other unique compounds; red capsicum has capsaicin, celebrated for its anti-inflammatory properties [15], while tomatoes are enriched with lycopene [16], another antioxidant, along with flavonoids like quercetin and naringenin, which add to their anti-inflammatory potential [17, 18].
Potatoes and onions contribute quercetin, a flavonoid known for its antioxidant attributes and potential benefits in regulating blood pressure [19]. Potatoes also contain kukoamines, which are also linked to blood pressure management [20].
Zucchini complements these benefits with lutein and zeaxanthin, crucial for eye health, alongside its own share of beta-carotene [21].
Cannellini beans bring saponins and phytosterols, supporting heart health [22, 23, 24], while garlic, renowned for its allicin content, contributes to cardiovascular wellness and possesses antimicrobial effects [25].
The culinary herbs in the dish – dried oregano, basil, and thyme – are small but mighty contributors of polyphenols like rosmarinic acid and various flavonoids, offering additional antioxidant and anti-inflammatory benefits [26]. Nutritional yeast adds beta-glucans, known for their immune-boosting properties [27].
Olive oil, used in the preparation, isn’t just a healthy fat source; it’s also high in polyphenols like oleuropein, which are beneficial for heart health [28].
The combination of these phytochemicals in the dish not only enhances its flavour profile but also makes it a powerful blend for promoting overall health, particularly in terms of antioxidant and anti-inflammatory properties, cardiovascular health, and immune support.
[3] Raman, R. (2018, February 18). 7 Impressive Benefits of Vitamin C Supplements. Healthline. https://www.healthline.com/nutrition/vitamin-c-benefits
[4] Mayo Clinic. (2023, August 10). Vitamin B-6. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468
[5] Harvard School of Public Health. (2012, September 18). Folate (Folic Acid) – Vitamin B9. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/folic-acid/
[6] Harvard School of Public Health. (2019, June 4). B Vitamins. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
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[8] National Institutes of Health. (2017). Office of Dietary Supplements – Copper. Nih.gov. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
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[13] Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. (2012). β-Carotene and Other Carotenoids. Nih.gov; National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK225469/
[14] Science Direct. (n.d.). Alpha-Carotene – an overview | ScienceDirect Topics. Www.sciencedirect.com. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/alpha-carotene
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