Ratatouille is a classic French recipe for a delicious and nutritious dish that brings a sense of comfort and warmth. Appetizing vegetables stewed in a rich and aromatic sauce make it a favorite choice for both family meals and gatherings with friends. The dish combines wonderfully with soups, fresh salads, cauliflower rice , quinoa or other vegetable side dishes. It can also be frozen, allowing you to prepare it in advance and have it on hand for a quick and delicious dinner at any time.
Zucchini: Similar to cucumbers in some ways, it is also a fruit and helps hydrate the liver. This allows it to retain small water reserves, which can be released back into the bloodstream if necessary in the event of prolonged dehydration. Zucchini has a mild detoxifying effect, helping the liver eliminate harmful substances. It also has a soothing effect on the digestive tract, helping to clear bacteria and fungi and facilitating the absorption of beneficial nutrients. It is also an excellent support for the gallbladder, thanks to the phytochemicals it contains, which reduce inflammation.
Eggplant: Often avoided due to misconceptions about potato plants, this vegetable actually has much more benefits than is commonly believed. It contains small amounts of a specific astringent phytochemical that stimulates blood circulation in the liver, helps oxygenate it and plays a role in protecting against various diseases. Eggplant also contains phytochemicals that interact with vitamin C , making it easier for the liver and its defense system to absorb. It also helps cleanse the blood of excess fat and toxins, which can reduce the risk of blood clots and relieve the strain on the heart.
Ingredients:
- 1 large dark green zucchini (zucchini);
- 1 large yellow zucchini;
- 1 eggplant;
- 1 red pepper;
- 4 cups cooked quinoa (optional).
For the tomato sauce:
- 4 tomatoes, coarsely chopped;
- 1 yellow onion, coarsely chopped;
- 4 cloves garlic, finely chopped;
- 2 tablespoons tomato paste (see tips);
- 1/2 tsp. sea salt ;
- 1/2 tsp. dried basil ;
- 1/2 tsp chicken spice mix;
- 1/8 tsp curry powder.
Method of preparation:
Preheat the oven to 190°C. Cut the two zucchinis, the eggplant and the red pepper into thin slices. Set aside.
To make the tomato sauce, combine all ingredients in a saucepan over high heat. Stir frequently for 2–3 minutes until the tomatoes begin to release their juices. Reduce heat and simmer, stirring occasionally, for 15–20 minutes until the tomatoes are tender.
Using a blender, puree the mixture until you have a thick sauce with small chunks. If using a blender, pulse gently and leave an opening for steam.
Pour a cup of the tomato sauce into the bottom of a baking dish and spread evenly.
Arrange the slices of dark green zucchini, yellow zucchini, eggplant, and red pepper in your desired order. Cover the pan with baking paper and bake for 45–60 minutes, until the vegetables are tender.
Serve the dish by pouring the remaining tomato sauce over it and serving on a quinoa bed, if desired.
Tips:
- This tomato sauce freezes easily and can be used for quick meals at any time.
- If you use tomato paste from the store, check that it does not contain citric acid.
- For an even quicker option, you can simply cut the zucchini, eggplant, and red pepper into large cubes, mix them with the tomato sauce, and bake them for 40–60 minutes until tender.
Serving size for 4 people.
