Ratatouille

A true celebration of summer vegetables, Ratatouille is a rustic French dish that’s comforting, colorful, and full of Mediterranean flavor. Whether you enjoy it as a main, side, or part of a bigger feast, this one-pan vegetable stew is nourishing, versatile, and easy to adapt for different dietary needs.

Ingredients

1 medium eggplant, cut into 1-inch cubes
2 medium zucchini, sliced into 1/2-inch rounds
2 red capsicums (bell peppers), seeded and chopped
1 large onion, chopped
4 cloves garlic, minced
4 medium tomatoes, chopped
1/4 cup olive oil
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and freshly ground black pepper, to taste
Fresh basil or parsley, for garnish (optional)

Preparation max 20min

1) Prepare the vegetables: Sprinkle the eggplant cubes with salt and let them sit in a colander for about 30 minutes to draw out bitterness. Rinse and pat dry.

2) Sauté the vegetables separately:

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the eggplant and cook until browned and tender. Remove and set aside.
Repeat the process with zucchini and red capsicum, adding more oil as needed.

3) Cook the aromatics: In the same skillet, add a bit more oil if necessary. Sauté the onion until translucent, then add the garlic and cook for another minute.

4) Combine and simmer: Return the eggplant, zucchini, and red capsicum to the skillet. Add the chopped tomatoes, thyme, oregano, salt, and pepper. Stir to combine.

5) Simmer the stew: Cover and let the mixture simmer over low heat for about 30 minutes, stirring occasionally, until all the vegetables are tender and the flavors have melded together.

6) Serve: Garnish with fresh basil or parsley if desired. Serve warm with crusty bread, over rice, or as a side to grilled meats.

Allergy-Friendly & Dietary Adaptations

Low-FODMAP:

- Omit the onion and garlic (or use garlic-infused olive oil).
- Replace with the green tops of bunching onions (from your list) for milder onion flavor.

Oil-Free:

- Sauté vegetables using a splash of vegetable broth or water instead of oil.
- Watch carefully and stir often to avoid sticking.

Nightshade-Free:

- This recipe contains eggplant, tomatoes, and peppers (all nightshades).
- For a nightshade-free version, replace these with zucchini, green beans, and cooked potatoes, and use a non-tomato-based sauce like a herbed olive oil or tahini drizzle.

Low-Sodium:

- Use no-salt-added tomatoes (or fresh ones), and control added salt.
- Season with fresh herbs like thyme, basil, or parsley to boost flavor without salt.