Estrema Vegan Makeover: Ratatouille Stew Edition

Questo è il periodo dell'anno in cui tutte le persone che hanno la fortuna di avere giardini avviare chiedendo cosa fare con tutte le masse di verdure sono raccolte. Le loro cucine sono invase con i pomodori, squash, zucchine, melanzane, peperoni, mais, ecc. Cominciano maratone di cottura, inscatolamento e congelamento.

Bene, I have no sympathy for them! 🙂

Gravemente, Io 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, zucchine, squash and tomatoes (naturalmente, 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. Cordiale, delicious vegetables like eggplant, peperoni, 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

Ingredienti

4 spicchi d'aglio, tritato
1 cucchiaino. tritato peperoncino
1 Tbs. olio d'oliva
2 medium bell peppers, any colors, chopped
1 cipolla media, chopped
1 medium eggplant, sbucciate e tagliate a dadini
1 medium zucchini, coarsely diced
1 medium yellow summer squash, coarsely diced
2 Tbs. green or Spanish Olives, affettato
2 Tbs. capperi, drenato
1 cucchiaino. sale kosher
1 cucchiaino. pepe nero
28-oz crushed tomatoes (or fresh); if you want it chunkier, use diced tomatoes or 14 oz. of each kind
1 Tbs. prezzemolo fresco, chopped
15-oz canned chickpeas, drenato & sciacquati
Vegan parmigiano grattugiato (opzionale)

Istruzione

In a deep skillet or pot, scaldare l'olio a fuoco medio. Add the garlic and red pepper flakes in the oil until the garlic turns golden.

Add peppers, cipolla, melanzana, zucchine, squash, olive, capperi, sale e pepe. Cover pot, reduce heat to medium low, and cook the veggies down, mescolando di tanto in tanto, until the eggplant has softened, circa 10 a 15 minuti.

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, riso integrale, quinoa or millet. Top with vegan grated parmesan if desired.

Godere!

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3 Le risposte alla Estrema Vegan Makeover: Ratatouille Stew Edition

  1. Rhea Parsons Settembre 15, 2011 a 3:22 su #

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

    Hi Shawn,
    Grazie per le gentili parole. I’m always happy to help new vegans (and old). I remember when I was so confused and overwhelmed. It gets so much easier, believe me!

  2. shawn duncan Settembre 15, 2011 a 12:55 su #

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

  3. anziani Vega Settembre 14, 2011 a 9:07 pm #

    It looks and sounds tasty, grazie per la ricetta. 🙂


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