Southern Italian Ratatouille

May 10, 2023May 10, 20230 9
Healthy Southern Italian Ratatouille Recipe for a Flavorful Meal
in Vegetarian

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 1/2 tablespoons extra virgin olive oil
1/2 cup leek , white part only , thinly sliced
salt , to taste
fresh ground pepper , to taste
1 tablespoon garlic , minced
1 tablespoon fresh thyme , finely chopped
1/4 cup red bell pepper
2 green zucchini , diced
2 cans chopped tomatoes
1 packet Baby Spinach
100 g black olives , sliced

Nutrision Information

Servings Per Recipe
4-6
Calories
224
Sugar
8g
Fat
17g
Southern Italian Ratatouille is a vegetable dish originated from the Liguria region of Italy. It is a colorful and flavorful mixture of fresh zucchini, bell peppers, tomatoes, and olives, cooked with aromatic herbs and spices. This dish is easy-to-make, vegan, and loaded with nutrition, making it perfect for a healthy lunch or dinner option.

Instructions

1.Heat 2 tablespoons of olive oil in a large saucepan over medium heat.
2.Add the sliced leek and cook for 7-10 minutes until softened. Season with salt and pepper.
3.Add minced garlic, chopped thyme, diced zucchini, and red bell pepper. Sauté for 5-7 minutes until the vegetables are partially cooked.
4.Add chopped tomatoes, and cook for another 10-12 minutes until the tomatoes have reduced and thickened and the vegetables are fully cooked.
5.Add baby spinach leaves and cook for 1-2 minutes until wilted.
6.Finally, stir in some olive slices and garnish with fresh thyme leaves.

PROS

Southern Italian Ratatouille is a vegetarian dish rich in healthy nutrients and fresh vegetables.
It is loaded with antioxidants, vitamins, and minerals that promote good health.

This dish is low in calories, contains healthy fats, and reduces the risk of chronic diseases.

CONS

This dish contains olives, which are high in salt and fat.
People with hypertension and heart disease should use them in moderation.

HEALTH & BENEFITS

Southern Italian Ratatouille is a nutrient-dense dish packed with various antioxidants, vitamins, and minerals. It is a high-fiber and low-calorie food that promotes good digestion, improves heart health, and reduces the risk of chronic diseases.
Tomatoes are rich in lycopene, a potent antioxidant that reduces inflammation, fights cancer, and keeps the heart healthy. Bell peppers are high in vitamin C and K, which strengthen the immune system and improve bone health.

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