Ratatouille with freekeh and ricotta salata
Vegetarian, Soy Free
35 – 45 Minutes
Featuring earthy eggplant, bell peppers, tomatoes, and toasted pine nuts, this vegetarian Provençal classic gets a makeover with smoky freekeh, which is roasted young wheat.
- 1 cup freekeh
- 2 tablespoons pine nuts
- 1 globe eggplant
- 1 yellow onion
- 1 red bell pepper
- Peeled fresh garlic
- 2 Roma tomatoes
- 1 tablespoon tomato paste
- Fresh flat-leaf parsley
- Fresh basil
- 2 teaspoons balsamic vinegar
- 1½ ounces ricotta salata
Make it Leaner: Omit the ricotta salata and use half the pine nuts and you’ll shave off 80 calories, 7 grams of fat, and 200 mg of sodium from each serving. Just be sure to season as you go to bring out all the nuances of the vegetables.
Cook the freekeh
While the freekeh cooks, prepare the pine nuts and the eggplant.
Toast the pine nuts
Prep and cook the eggplant
- Remove the stem from the eggplant and cut in half lengthwise. Cut each half into 1-inch-wide strips, then crosswise into 1-inch cubes.
While the eggplant cooks and drains, prepare the remaining vegetables.
Prep and cook the remaining vegetables
- Peel and coarsely chop the yellow onion.
- Remove the stem, ribs, and seeds from the bell pepper; coarsely chop the bell pepper.
- Finely chop, press, or grate enough garlic to measure 1 teaspoon.
- Cut away the cores from the tomatoes; coarsely chop the tomatoes.
When the ratatouille is almost done, prepare the herbs.
Chop the herbs; finish the ratatouille
- Strip the parsley and basil leaves from the stems; coarsely chop the leaves.
Nutrition per serving: Protein: 20g (40% DV), Fiber: 17g (68% DV), Total Fat: 31g (48% DV), Monounsaturated Fat: 17g, Polyunsaturated Fat: 2g, Saturated Fat: 4g (20% DV), Cholesterol: 5mg (2% DV), Sodium: 280mg (12% DV), Carbohydrates: 84g (28% DV), Total Sugars: 14g, Added Sugars: 0g (0% DV). Not a significant source of trans fat. Contains: tree nuts, milk, wheat.