Healthy Recipes

Vegetables Provencal

Serves 6<br />
Water content per serving: approximately 1 1/2 cups<br />
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This delectable vegetable stew, also known as ratatouille, is a rich combination of flavors--and the raw ingredients contain almost 10 cups of water! To preserve the water content, simmer the vegetables in a deep pot with the lid on. Serve the ratatouille hot or at room temperature. Ideal accompaniments include crusty French bread, marinated olives and goat cheese.

Vegetables Provencal
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1/4 cup extra-virgin olive oil
1 medium yellow onion, outer skin removed and cut in 1/4-inch slices
2 cloves garlic, crushed and minced
1 medium eggplant, peeled and cut horizontally in 1/2-inch slices
2 bell peppers, cored and diced
1 medium zucchini, trimmed and cut horizontally in 1/2-inch slices
4 tomatoes, trimmed and coarsely chopped
1/2 cup water
salt and freshly ground pepper
3 stems fresh basil


Put the olive oil and onion in a large pot with a tight-fitting lid. Cook over medium-low heat, stirring occasionally, until the onions begin to soften and become translucent, about 10 minutes. Add the garlic and cook 2 minutes more.

Add the eggplant, bell peppers, zucchini, tomatoes and water. Season with salt and pepper. Stir gently to combine. Cook covered, over medium heat, stirring occasionally so that the vegetables cook evenly. When the vegetables have softened, after about an hour, add the basil. Continue to cook the vegetable mixture for another 15 minutes to combine flavors. Correct seasoning if necessary.

Nutritional facts: 

142 calories, 49% fat (8.39 g; 1.15 g saturated), 43% carbs (16.8 g), 8% protein (3.05 g), 4.8 g fiber, 53 mg sodium.