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.   

Macros 

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

Micros  

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

Ingredients 

SERVES 8

  • 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

Directions 

  • 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.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a few days of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.