Ratatouille with White Beans from Sharon Palmer, MSFS, RDN, for Tomato Wellness
A harvest from your summer vegetable garden or trip to the farmers market—and rummage through the kitchen cupboard—never looked so delicious! With one large saucepan and a few simple ingredients, this mouthwatering plant-based Ratatouille with White Beans is sure to satisfy any hearty appetite. The classic tradition of ratatouille takes full advantage of summery, sunshine-loving vegetables, such as zucchini, eggplant, tomatoes, peppers and herbs. The roots of this dish come from 18th century France in the Provence and Nice area. This Mediterranean recipe follows along with the principle of “making something of nothing.” Essentially, you create cuisine out of all of the beautiful things that grow in the region during a particular season. And those vegetables when paired together create absolute magic, though this is considered a humble, plant-based dish. But the best things in life are simple, rustic, and unassuming. Such as ratatouille!
I’m a huge fan of this dish, as I live in a Mediterranean grown region myself. I always have an abundance of zucchini, eggplant, tomatoes, and herbs in my garden every summer. So, it’s a cinch to whip up this recipe a couple of times a month during the season. I added a flourish of pine nuts and a can of white beans to boost the nutrition value of this dish. It is essentially a one dish meal, balanced with protein, healthy carbs, and nutrients. Pair it with some crusty, whole grain bread.
- 1 tablespoon extra virgin olive oil
- 3 cloves garlic, minced
- 1 small onion, sliced
- 1 small zucchini, sliced
- 1 small eggplant, sliced
- 1 14.5-ounce can diced tomatoes (may use 2 cups fresh, chopped tomatoes)
- 1 15-ounce can white beans, drained and rinsed well (or 2 cups cooked)
- 1/2 cup olives, drained
- 2 teaspoons fresh chopped or dried oregano
- 1/4 cup pine nuts
- Salt to taste (optional)
- Pepper to taste
- In a large saucepan, heat olive oil. Add garlic, onion, zucchini, and eggplant, and sauté for about 8 minutes.
- Add tomatoes, white beans, olives, and oregano, stir well, and cover.
- Continue to cook for about 10 minutes (longer if using fresh tomatoes), stirring occasionally, until vegetables are tender, and mixture is thick and bubbly.
- Season with salt (optional) and pepper to taste. Garnish with pine nuts.
Serving Size:1 serving
Amount Per Serving: Calories: 165Total Fat: 10gSaturated Fat: 1gSodium: 192mgCarbohydrates: 18gFiber: 7gSugar: 4 gProtein: 5g