Healthy French Ratatouille Stew
A classic French vegetable stew bursting with fresh Mediterranean flavors. This vibrant, wholesome dish combines eggplant, zucchini, capsicum, and tomatoes sautéed to perfection, finished with olives and fresh herbs. Perfect as a vegetarian main or a side, it’s rich in fiber, plant-based protein, and heart-healthy fats, making it a nutritious and satisfying everyday meal.
Equipment
- 1 large colander
- 1 large bowl
- 1 blender or food processor
- 1-Large skillet
- 1 large pot with lid
- Measuring Spoons and Cups
- Sharp knife and chopping board
- Wooden spoon or spatula
Ingredients
For Eggplant:
- 1 medium eggplant ~450 g / 16 oz, cut into 2 cm cubes
- ½ tsp salt
For Vegetables and Stew:
- 3 medium tomatoes ~150 g / 5 oz each, chopped or pureed
- 6 tbsp extra virgin olive oil
- 2 brown onions ~150 g / 5 oz each, diced 1 cm
- 2 capsicums 1 red, 1 yellow, ~200 g / 7 oz each, diced 2 cm
- 2 zucchinis ~200 g / 7 oz each, diced 1.5 cm
- 2 garlic cloves ~3 tsp, finely chopped
- 1 tsp fresh thyme leaves chopped (or ½ tsp dried thyme)
- ¾ tsp salt
- ¼ tsp black pepper
- 20 black olives pitted and halved
For Finishing:
- 1 tbsp fresh basil chopped (plus extra for garnish)
- Extra virgin olive oil for drizzling
Instructions
- Prepare and Sweat the Eggplant: Begin by trimming your eggplant and cutting it into 2 cm (¾ inch) cubes, leaving the skin on for added texture and nutrients. Place the cubes into a large colander over a bowl to catch any moisture. Sprinkle the eggplant generously with ½ teaspoon of salt. Toss gently with your hands to coat evenly. Let the eggplant sit for 30 minutes. This “sweating” process softens the flesh, allowing it to cook faster and absorb less oil while retaining its tender texture. Don’t worry about wiping off the water that forms—it adds to the cooking process later.
- Prepare the Tomato Puree: While the eggplant is resting, work on your tomato base. Chop your tomatoes roughly and place them into a blender or food processor. Blitz until smooth, creating a fresh tomato puree. If you prefer, you can skip this step and use high-quality canned crushed tomatoes or tomato passata. The key is to use ripe, flavorful tomatoes for a rich, vibrant base that will carry the flavors of the vegetables.
- Cook the Eggplant Separately: Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium-high heat. Once the oil is shimmering, add the eggplant cubes. Cook them for 4–5 minutes, stirring frequently, until each piece is golden on the outside but still slightly firm in the center. This ensures the eggplant develops flavor without becoming mushy. Once cooked, transfer the eggplant into a large pot, which will later hold all the other vegetables.
- Sauté Onions and Garlic: In the same skillet, add 1 more tablespoon of olive oil. Add the diced onions along with the finely chopped garlic and a pinch of salt. Sauté for about 3 minutes until the onions become soft, translucent, and just beginning to show a hint of golden color around the edges. This builds a flavorful base for your stew. Transfer the onion and garlic mixture into the pot with the eggplant.
- Cook the Capsicum: Add another tablespoon of olive oil to the skillet and then add your diced red and yellow capsicum. Sprinkle a tiny pinch of salt and cook for about 3 minutes. The capsicum should remain firm and vibrant in color, with just a slight tenderness developing. Don’t worry if it doesn’t turn golden—its natural sweetness will come through in the braising process. Add the capsicum to the pot with the eggplant and onions.
- Cook the Zucchini: Using the same skillet, add 1 more tablespoon of olive oil. Add the diced zucchini and a pinch of salt. Sauté for 3 minutes, ensuring the zucchini stays firm on the inside but is slightly softened on the outside. Like the capsicum, it won’t develop much color, but this ensures it retains its texture and freshness. Transfer the zucchini to the pot along with the other vegetables.
- Combine Ingredients in Pot: Turn the stove under your pot to medium-high heat. Add the fresh tomato puree, chopped thyme leaves, halved olives, remaining ¾ teaspoon salt, and ¼ teaspoon black pepper. Stir everything thoroughly to combine. Make sure all the vegetables are evenly coated with the tomato mixture. Once the mixture starts to heat and steam rises, reduce the heat to low to begin gentle braising.
- Braise the Vegetables: Allow the mixture to simmer uncovered for 20–25 minutes. Stir occasionally to prevent sticking and to help the flavors meld together. The goal is to have the vegetables fully cooked yet still slightly firm, and the liquid reduced so the stew is thick but not dry. The result should be a luscious, juicy mixture that can easily be piled on a plate.
- Finish with Basil and Seasoning: Taste your ratatouille and adjust the seasoning if needed—sometimes vegetables need a little extra salt to bring out their natural flavors. Stir in 1 tablespoon of finely chopped fresh basil for a fragrant, herbaceous finish. For extra flavor and richness, drizzle a little more olive oil over the top and sprinkle some additional basil before serving.
- Serve and Enjoy: Serve the ratatouille immediately while warm. It works beautifully as a vegetarian main dish, especially paired with crusty bread, grains, or roasted potatoes. Alternatively, it makes a stunning side dish for grilled meats or fish. The combination of tender vegetables, fresh herbs, and olive oil makes this a versatile, nutrient-rich, fiber-packed meal perfect for everyday dining or meal prep.
Notes
- Vegetable Variety Flexibility: While the classic combination of eggplant, zucchini, capsicum, and tomatoes is traditional, feel free to experiment. Mushrooms, fennel, or summer squash can be added, and tender greens like spinach or kale work beautifully stirred in at the end.
- Tomato Options: Fresh tomatoes give the brightest flavor, but high-quality canned crushed tomatoes or tomato passata are excellent substitutes. Choose a flavorful brand for best results.
- Sweating Eggplant: Salting the eggplant before cooking softens it and reduces oil absorption. Modern eggplants are no longer bitter, so this step is for texture and moisture control rather than flavor correction.
- Olive Oil: Using extra virgin olive oil provides heart-healthy fats and enhances the dish’s Mediterranean taste. You can drizzle a bit more at the end for richness.
- Herb Variations: Fresh thyme and basil are ideal, but dried thyme, oregano, or parsley can be substituted. Always add delicate herbs like basil at the end to preserve aroma and flavor.
