Ratatouille

"Food always comes to those who love to cook."
- Gusteau From the movie Ratatouille

"The word ratatouille comes from Occitan "ratatolha". It is also used in French ("touiller," also means to toss food). Ratatouille originated in the area around present day Occitan Provença (French: Provence) & Niça (French: Nice). It was originally a common dish, prepared in the summer with fresh summer vegetables. The original Ratatolha de Niça used only courgettes (zucchini), tomatoes, green and red peppers (bell peppers), onion, and garlic. The dish known today as ratatouille adds aubergine (eggplant) to that mixture". -  Wikipedia

50 ml Olive oil
2 onions, chopped
3 red peppers, chopped
3 yellow peppers,
chopped 2 big aubergines (Brinjal) (Eggplant), cut in big blocks
 6 Zucchini  (Baby marrows) (Courgette ),
2 cm slices 1 x 50 g tomato puree 1 400g tin whole tomatoes
5 ml sugar
2 bay leaves
4 cloves garlic,
chopped 5 ml thyme (or a bunch of chopped fresh thyme)
salt pepper
Handful chopped parsley (garnish)

Fry onions for 5 minutes until soft. Throw in peppers and fry for 4 minutes more. Throw in everything else. Stir and cover on medium-ish heat for 15 minutes. Garnish with parsley. 

Notes: I use Salsa instead of the Sugar and I add chopped Mushrooms.

Recipe: Sarie Magazine
Resep in Afrikaans

Health Benefits:

“Bell peppers are packed with several nutrients. They are a good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. Bell peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity. Those phytochemicals include chlorogenic acid, zeaxanthin, and coumeric acid. When comparing the nutrient values of the different bell peppers, studies have shown that red bell peppers have significantly higher levels of nutrients than green. Red bell peppers also contain lycopene, which is a carotene that helps to protect against cancer and heart disease. " - Cidpusa.org

 

"Tomatoes are low in calories and are packed with nutrition, especially when they are fully ripe. For example, red tomatoes contain up to four times the amount ofbeta-carotene as green tomatoes. Tomatoes provide an excellent source of vitamins C and K, carotenes (especially lycopene), and biotin. They are also a very good source of vitamin B6, niacin, folic acid, fiber, and pantothenic acid.” - Everynutrient.co

Eggplant-"In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin. " - Whfoods.org

Zucchini: "One of the very low calories vegetable that is used during weight reduction and cholesterol control programs. Zucchinis provide only 17 calories per 100 g. Contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers." - Nutrition and you.

Healthy Links:

Calorie-count
Dr. Perricone
Fit day
Nutrientfacts
The World’s Healthiest Foods.

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