Take the classic, traditional, French Provencal stewed vegetable dish, Ratatouille, add some protein packed chickpeas, lemon juice and a lightly sautéed onion and you end up with this deliciously tasty vegetarian ratatouille and chickpea stew.
Folks, it goes without saying nowadays and I know you don’t need me to tell you, as well as the government, the media etc. but we do need to eat much more vegetables in our diet, than we currently do.
As I’ve mentioned previously, I personally favour the Mediterranean diet to help us do this, which I wrote about in my article on the myths and facts of fad diets.
Eating a diet rich in vegetables and fruits is proven to be a given if you want to attempt to live as long and as healthy lives as those folks in the countries of Greece, Spain and Italy for example.
Now, every one of my recipes, here on my blog, features a nutrition label, as a guide for you to be able to make your own choices. Let’s look below at today’s.
This ratatouille and chickpea stew recipe contains 78% of your recommended daily dietary fibre and a whopping 159% of your daily Vitamin C. Do I need to say any more?
Eat your veggies! 😉
- 2 tbsp olive oil
- 1 large onion sliced
- 2 cloves garlic finely chopped
- 3 slices medium courgettes sliced moderately finely then quartered
- 2 slices aubergines sliced moderately finely then quartered
- 4 roughly chopped medium sized ripe peeled tomatoes
- 1 red pepper core removed and cut into strips
- 3 tbsp tomato puree
- Salt and freshly ground pepper
- 1 tsp olive oil
- One small onion sliced
- 1 tbsp lemon juice
- 1 x 400g can drained rinsed chickpeas
- 1 tbsp finely chopped flat leaf parsley
- In a large casserole dish / saucepan heat the olive oil.
- Sauté the onion and garlic for 2 – 3 minutes.
- Add the courgette and aubergine slices and cook with the onion and garlic stirring frequently for 3 – 4 minutes.
- Add the chopped tomatoes and strips of pepper to the rest of the ingredients and stir frequently for 3 – 4 minutes.
- Stir in the tomato puree and season with salt and pepper. Go easy on the seasoning though.
- Cover pan; reduce the heat to a low setting and cook covered for 45 minutes to 1 hour, stirring occasionally to make sure the mixture does not stick.
- Once completely cooked, season to taste.
- Heat the olive oil in a medium sized saucepan.
- Sauté the sliced onion until it is just soft, but has just a little bit of “crunch” left to it.
- Add the ratatouille, lemon juice and chickpeas.
- Combine and stir all the vegetables together well, warming thoroughly through.
- Serve on warmed plates garnished with the freshly chopped parsley.
This dish is ideal for freezing.
I made my version of ratatouille, used in this recipe, last year in the ratatouille and tuna steak recipe recipe post.
It’s completely versatile and can be frozen individually itself too. For example, if you only need to make 2 portions of this ratatouille and chickpea stew recipe, just use half of the quantities from the chickpea stew part and you could use the leftover ratatouille in my other recipe or your own. It’s all about planning ahead!
The red casserole pot, featured here in the main photograph, features prominently in a lot of my recipe photographs doesn’t it? 🙂 Well that’s because it’s quite possibly my favourite cooking pot. I use it for just about all of my recipes. In fact I’m now at the stage where if I don’t use this casserole pot for a recipe, that I’ve made in it before, I’m actually afraid that the recipe won’t taste right or the same! Does anyone else have that issue?
Ok, it’s Thursday, and you know I like to link up here with Ms Spoons at Running with Spoons to share the blogging love. So please, once you’ve finished here, hop on over there where you’ll find plenty of other excellent food / nutrition / health and wellness and blogging articles too.
Oh, and have a great weekend! What are you up to? I hope to be able to run the annual family BBQ get together with my brother and his family. Weather permitting. Lol! 😆
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