Low Sodium Ratatouille
Savor the wholesome goodness of this Low Sodium Ratatouille, a vibrant French-inspired classic reimagined for health-conscious eaters. Packed with a medley of fresh vegetables like eggplant, zucchini, bell peppers, and Roma tomatoes, this dish delivers bold, natural flavors without the need for excess salt. Infused with fragrant garlic, fresh thyme, and dried oregano, and simmered to perfection, each bite is a celebration of Mediterranean simplicity. With just 20 minutes of prep and 40 minutes of cook time, this one-pot recipe is perfect for busy weeknights or elegant gatherings. Serve it as a satisfying main dish or a versatile side, garnished with fresh basil for an extra touch of brightness. Healthful, hearty, and bursting with flavor, this low sodium ratatouille is proof that nutritious eating can be utterly delicious!
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Recipe Information
Ingredients
- 1 medium Eggplant
- 2 medium Zucchini
- 1 medium Yellow squash
- 2 Bell peppers (red, orange, or yellow)
- 3 medium Roma tomatoes
- 1 large Yellow onion
- 3 Garlic cloves
- 3 tablespoons Olive oil
- 2 tablespoons Tomato paste (low sodium)
- 2 teaspoons Fresh thyme
- 1 teaspoon Dried oregano
- 6 Fresh basil leaves (optional, for garnish)
- 0.5 teaspoon Ground black pepper
Instructions
Begin by preparing the vegetables. Dice the eggplant, zucchini, yellow squash, and bell peppers into bite-sized pieces, approximately 1/2 inch in size. For the Roma tomatoes, remove the seeds and dice them into small pieces. Finely chop the onion and mince the garlic cloves.
Heat 2 tablespoons of olive oil in a large sauté pan or Dutch oven over medium heat. Add the onions and cook for 3-4 minutes until softened.
Add the garlic and cook for another 1 minute until fragrant.
Stir in the tomato paste and cook for 2 minutes, allowing it to caramelize and deepen in flavor.
Add the diced eggplant to the pan and cook for 5 minutes while stirring occasionally. Add an additional tablespoon of olive oil if needed to prevent sticking.
Add the zucchini, yellow squash, and bell peppers to the pan. Stir well and cook for another 5-7 minutes.
Add the diced Roma tomatoes, fresh thyme, dried oregano, and ground black pepper. Stir everything together to combine.
Reduce the heat to low, cover, and let the ratatouille simmer for 20-25 minutes, stirring occasionally. The vegetables should become tender but not mushy, and the flavors should meld together.
Taste and adjust seasoning if necessary (optional: add a small pinch of salt if dietary restrictions allow).
Serve the ratatouille warm as a main dish or as a side. Garnish with fresh basil leaves for a burst of herbal freshness.
Nutrition Facts
Calories |
878 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4346 mg | 189% | |
| Total Carbohydrate | 109.9 g | 40% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 73.2 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 271 mg | 21% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 3861 mg | 82% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
