Makeover Vegan Extreme: Ratatouille Stew édition

This is the time of year when all the people who are fortunate enough to have gardens start wondering what to do with all the masses of vegetables they have harvested. Their kitchens are overrun with tomatoes, squash, courgettes, aubergines, poivrons, maïs, etc. They begin marathons of cooking, canning and freezing.

Eh bien, I have no sympathy for them! 🙂

Sérieusement, Je WISH that were my problem! I’m still trolling farmers markets and produce departments of supermarkets for my veggies. Having a garden or belonging to a CSA isn’t a possibility for me right now. But I’m not one to hold a grudge so here is a very simple but delicious recipe that will help people use up their eggplants, courgettes, squash and tomatoes (bien sûr, they could also send them to me but…)

My Ratatouille Stew is so healthy, so filling, so low-calorie (a serving was only 2 points on the old Weight Watchers program) and so quick to make. Copieux, delicious vegetables like eggplant, poivrons, zucchini and yellow squash are cooked in a rich garlicky tomato sauce with a salty and tangy kick from the red pepper flakes, capers and green olives. Chickpeas add a crunchy texture while also upping the nutrient value.

It’s also a versatile recipe. Want it to be a thick stew? Make it the way it’s written. Or turn it into a chunky, filling soup by adding a quart of low-sodium vegetable broth. Eat it on it’s own or serve it over rice, quinoa, millet or whatever your favorite whole grain is. Serve it over penne or spaghetti and it becomes an incredible pasta sauce.

I often double the recipe because leftovers taste even better as the flavors intensify over time. This is one of my favorite go-to meals when I don’t know what I want to make but need something fast and comforting. It’s also one of the recipes I turn to when I’m trying to make Pandora, my scale, happier.

However you decide to serve it, I guarantee you will love it. You can even make big batches of it and freeze it…if you gardeners have any room left in your freezer next to all your veggie bounties :).
Ratatouille Stew

Ingrédients

4 gousses d'ail, hachées
1 c. de flocons de piment rouge
1 Tbs. l'huile d'olive
2 medium bell peppers, any colors, haché
1 oignon moyen, haché
1 medium eggplant, pelées et coupées en dés
1 medium zucchini, coarsely diced
1 medium yellow summer squash, coarsely diced
2 Tbs. green or Spanish Olives, tranchés
2 Tbs. câpres, asséché
1 c. sel casher
1 c. poivre noir
28-oz crushed tomatoes (ou frais); if you want it chunkier, use diced tomatoes or 14 oz. of each kind
1 Tbs. persil frais, haché
15-oz canned chickpeas, asséché & rincé
Vegan parmesan râpé (optionnel)

Instructions

In a deep skillet or pot, faire chauffer l'huile à feu moyen. Add the garlic and red pepper flakes in the oil until the garlic turns golden.

Add peppers, oignon, aubergine, courgettes, squash, olives, câpres, sel et poivre. Cover pot, reduce heat to medium low, and cook the veggies down, en remuant de temps, until the eggplant has softened, sur 10 à 15 minutes.

Add tomatoes, parsley and chickpeas, and heat through. The longer you let it cook, the deeper the flavor will get.

Serve over whole grain pasta, riz brun, quinoa or millet. Top with vegan grated parmesan if desired.

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3 Les réponses à Makeover Vegan Extreme: Ratatouille Stew édition

  1. Rhea Parsons Septembre 15, 2011 à 3:22 sur #

    Hi Veganelder,
    Thank you so much for stopping by and saying hi 🙂

    Hi Shawn,
    Merci pour les paroles aimables. I’m always happy to help new vegans (and old). I remember when I was so confused and overwhelmed. It gets so much easier, croyez-moi!

  2. Shawn duncan Septembre 15, 2011 à 12:55 sur #

    thanks for always being the cheerleader and teacher to all us new vegans out there 🙂 you are a great roll model .

  3. personnes âgées vega Septembre 14, 2011 à 9:07 pm #

    It looks and sounds tasty, merci pour la recette. 🙂


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