Mile & Bite Health Coaching
About the Recipe
This simple, classic dish is an excellent way of eating a rainbow. Vegetables of different colours (phytonutrients) correspond to different health benefits, that's why it's important to consume a variety of colourful plants in our diet. Fresh herbs like basil and parsley can further enhance the flavour whilst adding more nutrients to support our microbiome/ immunity. Ratatouille is so versatile, it is delicious on its own, or can be served with grilled meat, bread or pasta.
Ingredients
2 tbsp olive oil, plus more to serve
5 cloves garlic, minced
1 onion, peeled and diced
2 bell peppers (any colour), peeled and diced
4 medium tomatoes, diced
1 eggplant, diced
1/2 squash or pumpkin, peeled and diced
2 courgettes/ zucchinis
salt & pepper to taste
2 sprigs fresh thyme
1/2 cup fresh basil
1/2 cup fresh parsley
Preparation
Step 1
Optional: Sprinkle some salt on the diced eggplant and rest over paper towel or a colander to help dehydrate and intensify the flavour.
Step 2
Add 2 tbsp olive oil in a large pot over medium heat.
Step 3
Add the diced onion and garlic, sauté for about 5-6 minutes.
Step 4
Add the bell peppers, continue to sauté for another 5-6 minutes until the onions start to brown and turn fragrant.
Step 5
Add the diced tomatoes, cover and let simmer for 10 minutes until soft.
Step 6
Stir in the eggplant, courgette, squash, and thyme. Generously sprinkle with salt and pepper. Cover and cook for up to 40 minutes, until the vegetables become soft.
Step 7
Once the vegetables are soft, remove the lid. Let simmer until most of the liquid has evaporated.
Step 8
Remove the thyme, Add more salt and pepper to taste.
Step 9
Mix in freshly chopped basil and parsley just before serving. This dish pairs well with grilled meat, fresh bread, pasta or rice.