Rustic Ratatouille Recipe

This rustic ratatouille recipe transforms fresh vegetables into a soft, chunky, and satisfying French stew, perfect as a main dish or a side.

Creative Cooking for the Health-Conscious Gourmet

FibonacciRECIPES | Culinary Medicine 

Low-Calorie | Low-Carb | Low-Fat | Vegan | Fiber

This classic French stewed vegetable dish is a great way to take advantage of fresh summer vegetables. Slowly cooking the eggplant and other vegetables yields a soft, chunky texture amidst a smooth, almost creamy consistency. Serve it warm or at room temperature, as a main course or a side. 

Ingredients

• 1 large eggplant cut into 1-inch cubes

• 1-2 Tbsp salt, plus 1 tsp

• ¼ cup olive oil

• 2 medium onions, chopped

• 3 red and/or yellow bell peppers cut into ½ inch squares

• 1 28-ounce can diced tomatoes, undrained

• 1 medium zucchini, sliced

• 2 cloves garlic, minced

• 1 Tbsp minced fresh tarragon or 1 tsp dried tarragon

• ¼ tsp black pepper

• 1/8 tsp cayenne pepper

• Feta cheese, crumbled, about ½ cup

Instructions

1. Place eggplant cubes in a colander and toss with 1-2 Tbsp salt. Allow to drain for 30 minutes to 2 hours. Rinse under running water and pat dry.

2. Heat oil in a large nonstick fry pan or pot. Add onions and sauté over moderate heat for 5 minutes.

3. Add red and yellow peppers and cook for about 5 minutes, stirring frequently, until soft.

4. Add eggplant and sauté for about 10 minutes, until it loses its raw, whitish color.

5. Add tomatoes, zucchini, garlic, tarragon, 1 tsp salt, black pepper, and cayenne. Cover and simmer for 10 to 15 minutes, stirring frequently.

6. Uncover and cook for a few more minutes to reduce liquid.

7. Sprinkle with crumbled feta cheese. 

Makes 8 one-cup servings

Nutrition information per serving of ratatouille 

Calories 185, Fat 11g, Saturated fat 2.3g, Cholesterol 6mg, Carbohydrate 20g, Fiber 4.7g, Protein 4g, Sodium 561mg, Potassium 700mg

Nutrition information per serving of ratatouille with 1 cup pasta 

Calories 395, Fat 12g, Saturated fat 2.5, Cholesterol 6mg, Carbohydrate 62g, Fiber 6.7g, Protein 11g, Sodium 563mg, Potassium 738mg

Nutrition Chef Authors:

Lori A Smolin, PhD

Mary B Grosvenor, MS, RD

Medically Reviewed by FibonacciMD editors.

Editor's Notes

• Appropriate for a low calorie, low saturated fat, low cholesterol, vegan dietary regimen and an excellent source of fiber!

• Recipe is shown here with pasta but can also be served over rice or with a slice of French bread

• To make it a higher protein meal, serve with eggs or alongside grilled fish or beans.

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Read "Keen on Zucchini" to learn more about the health benefits of zucchini.

Mary Recommends:

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