Ingredients
Equipment
Method
- Prepare all vegetables: Wash and cut the eggplant into 1-inch cubes, slice zucchini into 1/2-inch thick half-moons, chop tomatoes, and cut bell peppers into 1-inch pieces. If using onion, dice it finely. Mince the garlic. Set each vegetable aside in separate bowls.
- Cook the eggplant: Heat 2 tablespoons of olive oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the eggplant pieces in a single layer (work in batches if needed to avoid crowding). Cook for 6-8 minutes, stirring occasionally, until lightly browned and softened. Transfer to a large bowl and set aside.
- Cook the zucchini: Add another 1-2 tablespoons of olive oil to the same pot. Add the zucchini and cook for 5-6 minutes, stirring occasionally, until just tender and lightly browned. Transfer to the bowl with the eggplant.
- Cook the bell peppers: Add another 1 tablespoon of olive oil to the pot. Add the bell peppers and cook for 5-7 minutes, stirring occasionally, until they begin to soften but still hold their shape. Transfer to the bowl with the other vegetables.
- Build the tomato base: Add the remaining olive oil to the pot. If using onion, add it now and cook for 3-4 minutes until softened and translucent. Add the minced garlic and cook for 30-60 seconds until fragrant but not browned.
- Add tomatoes and herbs: Add the chopped tomatoes (with their juices) to the pot. Stir in the Herbes de Provence, 1 teaspoon of salt, and 1/2 teaspoon of black pepper. Simmer for 8-10 minutes, stirring occasionally, until the tomatoes break down into a thick, saucy base.
- Combine everything: Return all the cooked vegetables (eggplant, zucchini, and bell peppers) to the pot with the tomato mixture. Stir gently to coat the vegetables in the sauce without breaking them up too much.
- Slow simmer: Reduce heat to low and simmer the ratatouille gently for 30-40 minutes, stirring occasionally, until all vegetables are very tender and the flavors have melded together. The mixture should be thick and silky, not watery.
- Rest and adjust: Remove from heat and let the ratatouille rest for at least 15-30 minutes (or longer if time permits). Taste and adjust seasoning with additional salt, pepper, or herbs as needed.
- Serve: Serve the ratatouille warm, at room temperature, or chilled. Garnish with fresh chopped basil or parsley and an optional drizzle of extra virgin olive oil just before serving.
Nutrition
Notes
This naturally diabetic-friendly ratatouille contains only 14g of carbohydrates per serving with 6g of fiber, resulting in a net carb count of just 8g. The combination of non-starchy vegetables provides essential vitamins, minerals, and antioxidants while the olive oil contributes heart-healthy monounsaturated fats. This dish has a very low glycemic load and can easily fit into most diabetic meal plans without significant blood sugar impact.
