Roasted Ratatouille

This is so versatile – serve as a topping for a sweet or jacket potato, or with grains / pasta, or on its own with the pulses & your favourite soft cheese

R

Low Sugar

R

Vegetarian

R

Vegan

R

Gluten Free

Roasted Ratatouille

Servings

Makes 4—6 portions

Ready In:

Prep time 10 minutes

Cook 45 minutes 

Good For:

Lunch / Evening meal

About this Recipe

 

You can  vary the recipe depending on what you like or, what is in season.  Works particularly well with a glut of fresh tomatoes instead of tinned. 

Ratatouille

Ingredients

  • 2 tbsp rapeseed or avocado oil

  • 3 cloves of garlic, whole with skin on

  • Thumb nail piece of ginger, finely chopped

  • 1 red onion

  • 1 aubergine (or 2 if small)

  • 2 courgettes

  • 2 peppers—your choice of colour

  • 1 fennel— if this comes with the feathery fronds if you like, though I prefer not to use the stalks that these set on, or the core

  • 1 tbsp raw apple cider vinegar

  • · Handful of fresh herbs—rosemary, thyme, basil or oregano work well.  Use dried if not

  • 1 tin of chopped tomatoes

  • Optional— your choice of  tinned chickpeas, beans or lentils

  • Optional—2 tbsp pumpkin or sunflower seeds

  • Seasoning

Method

1. Heat oven to 170 / 150 fan & put a large baking tray in to warm up

2. Prepare all the vegetables—top & tail where needed, deseed the peppers, peel the onion.  Chop all the vegetables into roughly the same size—I like large bite size pieces but its up to you (the bigger the veg the longer it will take to cook)

3. Pour the oil into the warmed tray, followed by all the veg including the whole garlic, chopped ginger, & vinegar. Mix well

4. Bake for 20 mins.  Mix again, add the tinned tomatoes (plus rinse out the tin with a little water & add that too) & herbs.  Season if you like.

5. Bake for another 20—25 minutes, depending on the size of your veg & how cooked you like them.  Add more water if it has gone dry.

6. For the final 5 minutes, add the tinned pulses & seeds, if using.  

7. Season,  squeeze the garlic out of the skin, stir well.

Health Benefits

Too many benefits to fit on this page!  I have selected a few to mention:

Tomatoes are rich in Vits A & C + minerals such as calcium, phosphorous, potassium & sodium.  Great for detoxifying the blood & strengthening digestion . Probably best known though for the lycopene they contain, which increases in cooking.   This anti-oxidant is thought to help reduce the bad cholesterol & be effective in cancer prevention.

Aubergines, also known as eggplant, are high in fibre, low in fat & contain numerous vitamins & minerals.  The dark colour skin is rich in flavonoids, great for cell protection.  Historically they were used to treat haemorrhoids & bleeding.

Courgettes – these mild flavoured vegetable contain a very high water content & many nutrients.  Look for the yellow varieties in the summer for interest.

Raw apple cider vinegar – Great for the gut as a pro-biotic, a natural astringent, an internal antiseptic, & some people believe a good fat-burner.

Herbs – antioxidant, anti-inflammatory,  anticarcinogenic, glucose & cholesterol-lowering activities as well as properties that benefit the  brain function & mood.

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