For-the-freezer ratatouille

For-the-freezer ratatouille

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(3 ratings)

Prep: 15 mins Cook: 1 hr, 55 mins for the basic ratatouille

Easy

Serves 10
Make a batch of our healthy veg mix, then serve three ways- with feta, as pictured, with jacket potatoes, or in stuffed peppers

Nutrition and extra info

  • Freezable
  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: per serving of basic ratatouille

  • kcal115
  • fat2g
  • saturates0g
  • carbs19g
  • sugars18g
  • fibre9g
  • protein6g
  • salt0.2g
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Ingredients

  • 250g red onion, cut into 3cm chunks
  • 250g white onion, cut into 3cm chunks
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 600g red and yellow pepper - after deseeding and removing stalks, cut into chunks
  • 1kg courgette, cut into 3cm chunks
    Courgette

    Courgette

    corr-zjet

    The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

  • 1kg aubergine
    Aubergine

    Aubergine

    oh-ber-geen

    Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…

  • 20g garlic clove, crushed
  • 800g cherry tomato
  • 3 x 400g cans chopped tomatoes
  • 1 tbsp sugar
    Sugar

    Sugar

    shuh-ga

    Honey and syrups made from concentrated fruit juice were the earliest known sweeteners. Today,…

  • 2 tbsp red wine vinegar

To serve as Greek veg bake with feta (serves 1)

  • 1 tsp dried thyme or oregano, plus a pinch extra
    Oregano

    Oregano

    or-ee-gar-no

    Closely related to marjoram, of which it is the wild equivalent, oregano has a coarser, more…

  • 1 tbsp wholemeal breadcrumb
  • 25g light feta cheese
  • 30g Little Gem lettuce leaves
  • 25g sliced spring onion
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 50g sliced cucumber
  • squeeze of lemon juice

To serve as veggie chilli jackets (serves 1)

  • 1 small baking potato weighing 100g
  • 1 tsp cumin seed
  • 1 tsp mild chilli powder
  • 2 tbsp chopped coriander
  • 25g fat-free Greek yogurt
  • 10g rocket leaves
    Rocket

    Rocket

    roh-ket

    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

  • squeeze of lemon juice

To serve as cheesy stuffed peppers (serves 2)

  • 2 small pepper of any colour
    Peppers

    Pepper

    pep-iz

    Also known as capsicums, bell peppers, sweet peppers or by their colours, for example red and…

  • 25g lighter mature cheddar
  • 200g cooked broccoli
    Broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • 20g baby spinach leaves
  • 1 tsp balsamic vinegar
    Balsamic vinegar

    Balsamic vinegar

    bal-sam-ick vin-ee-gah

    True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

Method

  1. Heat oven to 200C/180C fan/gas 6. Scatter the onions in a roasting tin, season and roast for 25 mins, stirring occasionally, until charred and softened. Repeat with the peppers for 20 mins, then the courgette for just 15 mins.

  2. Heat a non-stick frying pan. Slice the aubergines into 2-3cm thick rounds and arrange in the pan (only cut what you can fit in your pan at a time – cooking freshly cut slices in batches should prevent them going brown). Cook over a high heat until charred on both sides, then remove to a microwave-proof plate. Repeat in batches until all are nicely crisped and browned. Cover the plate with cling film, poke in a couple of holes, then microwave the aubergines on High for about 5 mins until soft. You may need to do this in batches. Quarter the slices, or cut into chunks. (Because you’re frying without oil, they’ll burn before they’re cooked through, so finishing in a microwave is ideal. If you don’t have one, just add to the sauce for the final 10-15 mins simmering, but they may break up a bit.)

  3. While roasting the veg, put the garlic in the non-stick frying pan or a large pan with a small glass of water. Simmer until the water is nearly gone, then tip in the cherry and chopped tomatoes, sugar, vinegar and plenty of seasoning. Simmer for 20 mins until thickened and saucy. Taste for seasoning, then turn off and combine with the veg. Cool, divide into 10 portions and freeze.

  4. To serve as Greek veg bake with feta (serves 1, prep 10 mins, cook 15 mins): Stir herbs through 1 serving defrosted ratatouille and tip into a small dish. Sprinkle with breadcrumbs, then add feta with a pinch more herbs. Bake at 200C/180C fan/gas 6 for 15 mins if defrosted, or 25-30 mins from frozen. Toss Baby Gem leaves with spring onion, cucumber and lemon juice. Serve with the bake. Per serving: 236 kcals, protein 13g, carbs 34g, fat 5g, sat fat 3g, fibre 10g, sugar 20g, salt 1.0g

  5. To serve as veggie chilli jackets (serves 1, prep 5 mins, cook about 1hr): Bake potato in the oven. Add a few tbsp water to a pan with cumin seeds and chilli powder. Simmer, and just before the water evaporates, stir in 1 serving of defrosted ratatouille. Heat through, then stir in coriander. Halve the potato, top with veggie chilli and Greek yogurt. Serve with rocket leaves dressed with lemon juice. Per serving: 270kcals, protein 14g, carbs 50g, fat 3g, sat fat 0g, fibrew 12g, sugar 20g, salt 0.4g

  6. To serve as cheesy stuffed peppers (serves 2, prep 15 mins, cook 20 mins): Halve peppers down the stalks and scrape out any seeds. Divide 1 serving of defrosted ratatouille between the pepper halves. Grate over cheddar, then bake for 15-20 mins at 200C/180C fan/gas 6. Serve with broccoli and spinach tossed with balsamic vinegar. Per serving: 173 kcals, protein 12g, carbs 21g, fat 4g, sat fat 2g, fibre 10g, sugar 20g, salt 0.4g

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Comments (1)

struth42's picture

Haven't tried this yet, but instead of dry frying and then microwaving the aubergines, it's much quicker and easier to just thickly slice them, put onto a baking sheet, spray with oil (ideally olive oil), sprinkle with a little salt, and then bake in a hot oven for around 15 mins. till browned and soft.

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