Good 'n healthy Ratatouille

Heart Ratatouillie

This traditional heart-healthy French stewed vegetable dish is perfect as a side or a hearty main meal.

Originating in the Provence region in France, Ratatouille combines summer’s bounty of eggplant, zucchini, squash, bell peppers, tomatoes and onions, with a blend of spices. Simmer in a large pot on the stove until the dish reaches the tenderness you like.

Fortunately, we don’ have to wait for farmers’ markets or roadside stands to enjoy these easy-to-dice vegetables found year round in grocery stores.

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes

INGREDIENTS

  • 5 tablespoons extra virgin olive oil
  • 1 large unpeeled eggplant, about 1 lb., cut into 1 ½ inch pieces
  • 1 teaspoon kosher salt (divided)
  • ½ teaspoon ground black pepper, or more to taste (divided)
  • 1 large onion, cut into wedges
  • 1 ½ lbs zucchini and/or yellow summer squash (about 3 or 4) cut into ½ inch slices
  • 2 cloves garlic, minced
  • 2 bell peppers (yellow, orange, red or green) cut into 1 inch pieces
  • 1, 28 oz canned no-salt added whole tomatoes, cut in half or quarters (or use 3 or 4 fresh tomatoes, cut up in large pieces)
  • 3 teaspoons of dried herbs de Provence or Italian seasoning (or 1 teaspoon each of oregano, basil and thyme)
  • 1 bay leaf
  • Handful of fresh basil, chopped (optional)

INSTRUCTIONS

  1. Heat 2 Tablespoons olive oil in large heavy-bottomed pot (or Dutch oven) over medium-heat until shimmering.
  2. Add the eggplant, ½ teaspoon of salt and some ground pepper. Sauté 2 to 3 minutes, stirring often, until eggplant begins to soften. Remove from pot, place in bowl and set aside.
  3. Add 2 more tablespoons of olive oil to the pot and add the onion and zucchini/yellow squash. Add another ½ teaspoon of salt and some ground pepper. Sauté, stirring occasionally, for about 5 minutes.
  4. Add the garlic and sauté another minute.
  5. Return the eggplant to the pot; add the canned tomatoes and juice, or fresh tomatoes, dried seasonings and bay leaf.
  6. Turn heat to medium and simmer, uncovered, for 20 to 30 minutes. Stirring occasionally. Ratatouille can be simmered up to 1 ½ hours, but a shorter cooking time will leave the vegetables in larger pieces, while cooking longer will break vegetables down into more of a stew.
  7. Remove bay leaf and stir in fresh basil before serving.
  8. Garnish with more basil and drizzle with a tablespoon of olive oil to serve, along with crusty bread, if desired.

Makes 10 cups.

Nutritional Information
Per one cup serving: 105 calories; 7.3g total fat (1.0g saturated; 1.1g polyunsaturated, 5.0g monounsaturated); 242.0mg sodium; 0.0mg cholesterol; 10.7g carbohydrate; 5.5g sugars; 3.4g fiber; 1.8g protein; 464mg potassium. 

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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