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.
Scorecard
- Diet Quality Score = 86%
- Satiety Index Score = 74%
- Protein % = 27%
- P:E ratio = 0.5
Macros
One serve provides 240 calories, 16 g protein, 7 g fat and 23 g net carbs.
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 the oven rack to the middle position and heat the 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.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
