Vegetables get boring. Vary them a little by trying this classic. For a refreshing and balanced #bespokenutrition #summermeal, add a lean protein and some whole grain carbs [try: cannellini beans with sage].
This is a delicious #vegetarian dish from the Provence region of France. There are many different versions of the recipe, an a couple differing preparation methods. In general, ratatouille is a mixture of Mediterranean vegetables sliced and layered and baked with tomato sauce. Its great as a warming casserole take to parties or make ahead and reheat throughout the week.
Ingredients (about 8 servings):
1 Tbsp olive oil
3 onions
2 zucchini
1 eggplant
2 carrots
3 bell peppers (red, yellow, and green)
4 tomatoes
4 cups tomato sauce
salt and pepper
2 tbsp fresh oregano if available, dry is also fine.
3 cloves garlic, minced
basil
vinegar
a pinch of sugar
Add a different flavor: layer your veggies in a cast-iron pot with tomato sauce and bake instead of simmering on the stove. Or if you have time, grill some of the squash before you put it in the ratatouille.
Best part? It it is naturally lowfat, #glutenfree, and can be adapted to suit many cultural preferences. Talk to me for other variations.
Preparation:
1. Wash and slice the vegetables.
2. Heat the oil in a large 4 quart pot and sautée onions for a few minutes.
3. Add vegetable slices and layer until you get to the top of the pot.
4. In a separate pot, put 2 cups of water, tomato sauce, garlic and oregano simmer for 15 minutes. Season with salt, pepper, vinegar, basil and sugar.
5. Mix tomato sauce into the pot of layered vegetables. Cover and let simmer for another 15 minutes until vegetables are tender. Serve hot.
One serving contains about 65 calories and 12g total carbohydrate, 6g fiber, 1g total fat, 0g saturated fat, and 3g protein.