Bursting with fresh vegetables, this classic Provencal stew is wonderful with eggs, pasta or grilled fish.
From EatingWell: October 1998, The Essential EatingWell Cookbook (2004)
Yield: 10 servings, generous 3/4 cup each
Active Time: 55 minutes
Total Time: 1 hour 25 minutes
- 2 tablespoons extra-virgin olive oil, divided
- 2 onions, coarsely chopped
- 2 red and/or yellow bell peppers, seeded and diced
- 4 cloves garlic, minced
- 1 1/2 teaspoons fennel seeds, crushed
- 1 medium eggplant, diced
- 2 large zucchini, diced
- 6 medium ripe tomatoes, coarsely chopped
- 1/4 cup finely chopped fresh basil
- 2 tablespoons finely chopped fresh thyme
- Salt & freshly ground pepper, to taste
- 2 tablespoons finely chopped fresh parsley
- Preheat oven to 350°F.
- Heat 1 tablespoon oil in a Dutch oven over medium heat. Add onions and bell peppers; cook, stirring occasionally, until the vegetables begin to brown, 8 to 10 minutes. Add garlic and fennel seeds; cook, stirring, until fragrant, about 1 minute more. Transfer the vegetables to a large bowl.
- Add 1 1/2 teaspoons oil to the pot. Add eggplant and cook, stirring frequently, until browned in places, 7 to 8 minutes. Transfer to the bowl with the vegetables.
- Add the remaining 1 1/2 teaspoons oil to the pot. Add zucchini and cook, stirring frequently, until browned in places, about 5 minutes. Add tomatoes, basil, thyme and the reserved vegetables and bring to a simmer. Cover the pot and transfer to the oven.
- Bake the ratatouille, stirring occasionally, until the vegetables are tender, 35 to 45 minutes. Season with salt and pepper. Serve hot or at room temperature. Garnish with parsley before serving.
Nutrition Per serving:
88 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 3 g protein; 5 g fiber; 29 mg sodium; 472 mg potassium.
Nutrition Bonus: Vitamin C (110% daily value), Vitamin A (45% dv), Fiber (18% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1/2 fat