Do you crave a hearty and flavorful meal that won’t send your blood sugar levels on a rollercoaster? Look no further than this fantastic zucchini and eggplant ratatouille recipe!
This vegetarian dish is a nutritional powerhouse, packed with vibrant summer vegetables like zucchini, eggplant, peppers, and tomatoes. It’s naturally low in carbohydrates and keeps things interesting with a creamy milk cream sauce, making it a perfect choice for those managing blood sugar levels or simply looking for a delicious meat-free meal.
This recipe is surprisingly simple to prepare, yet the combination of textures and flavors is sure to impress.
Let’s get cooking and create this delightful ratatouille!
Ingredients:
- 2 small zucchini
- 2 small eggplant
- Salt, to taste
- 1 onion, chopped
- Vegetable oil (for frying)
- 3 cloves garlic, minced
- 1 carrot, sliced
- 1 bell pepper (red, yellow, or orange), sliced
- 3 tomatoes, diced
- 7 mushrooms, sliced
- 350 ml milk cream (or low-fat cream for a lighter option)
- Ground black pepper, to taste
- Fresh parsley, chopped (for garnish)
- 200 grams Parmesan cheese, grated
Instructions:
-
Prep the Vegetables:
- Slice the zucchini and eggplant. To prevent them from releasing too much moisture during cooking, sprinkle them with salt and let them sit for 15 minutes. Then, rinse them with water and pat them dry with paper towels.
- Chop the onion and mince the garlic.
- Slice the carrot and bell pepper.
- Dice the tomatoes. For easier peeling, pour boiling water over the tomatoes for a minute, then remove the skins.
- Slice the mushrooms.
-
Sauté the Vegetables:
- Heat vegetable oil over medium heat in a large pan or Dutch oven.
- Add the chopped onion and cook until softened and translucent, about 3 minutes.
- Add the minced garlic and cook for an additional minute, until fragrant.
- Add the sliced carrot and bell pepper, and cook for another 3-4 minutes, or until slightly softened.
-
Build the Ratatouille:
- Add the diced tomatoes and eggplant to the pan. Season with salt and pepper to taste.
- Stir and cook for 5-7 minutes, or until the tomatoes begin to soften and release their juices.
- Add the sliced mushrooms and cook for an additional 2-3 minutes.
-
Simmer and Add Cream:
- Pour in the milk cream (or low-fat cream).
- Bring the mixture to a simmer, then reduce heat to low, cover the pan, and simmer for 10 minutes, allowing the flavors to meld.
-
Incorporate the Zucchini:
- After 10 minutes of simmering, rinse the previously salted zucchini slices to remove any excess surface salt.
- Add the zucchini to the pan and stir gently to combine.
-
Finish Cooking and Garnish:
- Continue to simmer for an additional 10 minutes, or until the zucchini is tender-crisp and the sauce has thickened slightly.
- Remove the pan from the heat and stir in chopped fresh parsley.
- Sprinkle the grated Parmesan cheese over the top.
-
Serve:
- Serve the ratatouille hot, spooned over rice, quinoa, or enjoyed on its own.
More Info:
- Feel free to experiment with other summer vegetables! Chopped zucchini squash, yellow squash, or green beans would be delicious additions.
- For a richer flavor, substitute heavy cream for the milk cream.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave until warmed through.
Conclusion:
This zucchini and eggplant ratatouille is a fantastic way to experience the vibrant flavors of summer vegetables. It’s perfect for a satisfying lunch, light dinner, or even a delicious side dish. So ditch the processed foods and embrace the goodness of fresh vegetables with this healthy and flavorful recipe!