Name: For-the-freezer ratatouille
Prep time: 15 min
Cook time: 1 h 55 min
Total time: 2 h 10 min
Yield: 10
Cuisine: French
Ingredients: 250g red onion cut into 3cm chunks; 250g white onion cut into 3cm chunks; 600g red and yellow pepper - after deseeding and removing stalks, cut into chunks; 1kg courgette cut into 3cm chunks; 1kg aubergine; 20g garlic clove crushed; 800g cherry tomato; 3 x 400g cans chopped tomatoes; 1 tbsp sugar; 2 tbsp red wine vinegar; 1 tsp dried thyme or oregano plus a pinch extra; 1 tbsp wholemeal breadcrumb; 25g light feta cheese; 30g Little Gem lettuce leaves; 25g sliced spring onion; 50g sliced cucumber; squeeze of lemon juice; 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; squeeze of lemon juice; 2 small peppers of any colour; 25g lighter mature cheddar; 200g cooked broccoli; 20g baby spinach leaves; 1 tsp balsamic vinegar

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For-the-freezer ratatouille

For-the-freezer ratatouille

Sarah Cook

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Serves 10

Easy

Prep: 15 mins

Cook: 1 hr and 55 mins

for the basic ratatouille

A star rating of 4.3 out of 5.14 ratingsRate

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

Freezable

Gluten-free

Healthy

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

250g red onion

cut into 3cm chunks
250g white onion

cut into 3cm chunks
600g red and yellow pepper

- after deseeding and removing stalks, cut into chunks
1kg courgette

cut into 3cm chunks
1kg aubergine
20g garlic clove

crushed
800g cherry tomato
3 x 400g cans chopped tomatoes
1 tbsp sugar
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
1 tbsp wholemeal breadcrumb
25g light feta cheese
30g Little Gem lettuce

leaves
25g sliced spring onion
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
squeeze of lemon juice

To serve as cheesy stuffed peppers (serves 2)

2 small peppers

of any colour
25g lighter mature cheddar
200g cooked broccoli
20g baby spinach

leaves
1 tsp balsamic vinegar

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Nutrition: per serving of basic ratatouille

kcal115
fat2g

low
saturates0g
carbs19g
sugars18g
fibre9g
protein6g
salt0.2g

Method

step 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.
step 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.)
step 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.
step 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
step 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
step 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

Recipe from Good Food magazine, October 2013

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A star rating of 4.3 out of 5.14 ratings

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