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
1. Prep the Vegetables:
- Slice the zucchini and eggplant: Sprinkle them with salt and let sit for 15 minutes to draw out excess moisture. Rinse and pat dry.
- Chop the onion and mince the garlic.
- Slice the carrot and bell pepper.
- Dice the tomatoes: Pour boiling water over them to remove the skins easily, then dice.
- Slice the mushrooms.
2. 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 minced garlic and cook for an additional minute until fragrant.
- Add sliced carrot and bell pepper: Cook for another 3-4 minutes until slightly softened.
3. Build the Ratatouille:
- Add diced tomatoes and eggplant to the pan. Season with salt and pepper.
- Cook for 5-7 minutes, until the tomatoes soften and release their juices.
- Add sliced mushrooms and cook for an additional 2-3 minutes.
4. Simmer and Add Cream:
- Pour in the milk cream (or low-fat cream).
- Bring to a simmer, then reduce heat to low. Cover the pan and simmer for 10 minutes, allowing the flavors to meld.
5. Incorporate the Zucchini:
- Rinse the salted zucchini slices to remove excess surface salt.
- Add zucchini to the pan and stir gently to combine.
6. Finish Cooking and Garnish:
- Simmer for an additional 10 minutes until the zucchini is tender-crisp and the sauce has thickened slightly.
- Remove from heat and stir in chopped fresh parsley.
- Sprinkle grated Parmesan cheese over the top.
7. Serve:
- Serve the ratatouille hot, spooned over rice, quinoa, or enjoyed on its own.
