White Bean Ratatouille

White Bean Ratatouille

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please. Yield: 8 servings

This recipe is great for weight loss when eaten inside or outside the Metabolic Window.

Here's what you need:

1 large-size globe eggplant, cut in 1/2 inch cubes

1 tablespoon water, for sautéing

2 medium-size red onions, sliced

3 medium-size zucchini, cut in 1/2 inch cubes

2 red bell peppers, cut into 1/2 inch squares

4 garlic cloves, minced

1/4 cup dry white wine

1 cup vegetable stock

4 tomatoes, seeded and roughly chopped (or 2 cans - 15 oz each – fire roasted diced tomatoes)

1 tablespoon chopped fresh parsley

1/2 teaspoon dried thyme

1/2 teaspoon dried oregano

2 bay leaves

2 (15oz) cans white beans, drained and rinsed

Salt and fresh group pepper, to taste

1/2 cup finely chopped fresh basil


Steam eggplant cubes for 10 minutes. Heat the water in a large-size saute pan, add onions and cook, for 5 minutes.

Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.

Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.

Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.

Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.

This recipe appeared in an issue of the Transformation Times - get a new recipe each week plus health & fitness tips by clicking here!

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