Ratatouille with Feta

Ratatouille is a classic end-of-summer French stew that’s fun to say (rat-tuh-TOO-ee) and fun to make.  Packed with veggies, it will boost your nutrient profile on a vegetarian diet.   

Feta provides a luxurious texture and a solid dose of protein, along with calcium and vitamin A.  Chickpeas add a little crunch and carbs for energy and copper, manganese, choline and folate.  The remainder of the veggies brings a mega-dose of vitamins and minerals with very few calories.   


One serve provides 240 calories, 16 g protein, 7 g fat, 23 g net carbs and P:E = 0.5.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 2.5 medium onion (250 g or 9 oz), cut into 1-inch pieces
  • 15 cloves of garlic, peeled and smashed
  • 2.5 medium (490 g) zucchini, halved lengthwise and cut into 1-inch pieces
  • One medium (600 g or 20 oz) eggplant, cut into 1-inch pieces 
  • Five medium (690 g or 24 oz) tomatoes, coarsely chopped
  • Two large red bell peppers, stemmed, seeded and cut into 1-inch pieces 
  • One large yellow bell pepper, stemmed, seeded and cut into 1-inch pieces 
  • 500 g (17 oz) portabella mushrooms, cut into 1-inch pieces
  • 2 tsp olive oil
  • 0.3 tsp red or cayenne pepper
  • 1.5 tsp Spice Hunter, herb blend, herbes de provence
  • 2 cups of chickpeas
  • 8 oz feta cheese (reduced fat), crumbled
  • 50 g (2 oz) fresh parsley, chopped
  • 20 g (0.6 oz) fresh basil, chopped 
  • 1 tbsp chopped bay leaf
  • 0.5 tsp black pepper 
  • 1 tbsp cider vinegar
  • 600 g (20 oz) spinach, chopped


  • Adjust oven rack to middle position and heat oven to 400o F (200o C). 
  • Spray oil to cover the bottom of a Dutch oven. Add onions, and garlic and cook, occasionally stirring, until onions are translucent and starting to soften (about 10 minutes). 
  • Add herbes de Provence, pepper flakes, and bay leaf and cook, frequently stirring, for 1 minute. Stir in eggplant and tomatoes. Transfer pot to oven and cook, uncovered until vegetables are tender and spotty brown, 40 to 45 minutes.
  • Remove pot from oven and, using a potato masher or heavy wooden spoon, smash and stir eggplant mixture until broken down to sauce-like consistency. Stir in zucchini,  bell peppers and mushrooms and return to the oven. Cook, uncovered, until zucchini and bell peppers are just tender, 20 to 25 minutes.
  • Remove pot from oven, add chickpeas, cover, and let stand until zucchini is translucent and easily pierced with the tip of a paring knife, 10 to 15 minutes. Using a wooden spoon, scrape any browned bits from the sides of the pot and stir them back into the ratatouille. Discard bay leaf. Stir in basil, parsley, and vinegar. 
  • Season with salt and pepper to taste. 
  • In another saucepan, wilt spinach over medium heat.  
  • Place a portion of spinach on a plate, add ratatouille on top and sprinkle with crumbled feta.