Indian Ratatouille

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Indian Ratatouille
45 min.
6
160kcal

Suggestions


Discover the vibrant flavors of Indian Ratatouille, a delightful twist on the classic French dish that celebrates the bounty of fresh vegetables. This vegetarian, vegan, gluten-free, and dairy-free recipe is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for any occasion, whether as a side dish, antipasti, starter, or snack, this dish is sure to impress your family and friends.

In just 45 minutes, you can create a colorful medley of eggplants, zucchini, and tomatoes, all infused with aromatic spices and herbs. The mustard seeds pop and sizzle in hot oil, releasing a nutty fragrance that sets the stage for the rich flavors to come. Fresh ginger and garlic add a zesty kick, while the jalapeño chili brings a subtle heat that tantalizes the taste buds. A splash of lemon juice and a sprinkle of fresh mint elevate the dish, making it a refreshing and satisfying option for any meal.

With only 160 calories per serving, this Indian Ratatouille is a guilt-free indulgence that allows you to enjoy the goodness of vegetables without compromising on taste. Whether you're looking to impress guests at a dinner party or simply want to enjoy a healthy snack, this recipe is a must-try. Dive into the world of Indian-inspired cuisine and let the flavors of this dish transport you to a vibrant market filled with fresh produce and spices!

Ingredients

  • 1.5 pound eggplant quartered
  • tablespoon ginger fresh peeled chopped
  • tablespoons mint leaves fresh chopped
  • large garlic clove chopped
  • large jalapeno chopped
  • tablespoon juice of lemon fresh
  • tablespoon mustard seeds 
  • 0.8 pound plum tomatoes chopped
  • ounce onion red cut into 1/2-inch pieces
  • 0.3 cup vegetable oil 
  • medium zucchini halved lengthwise

Equipment

  • pot

Directions

  1. Heat oil in heavy large pot over medium-high heat.
  2. Add mustard seeds; cook until seeds darken and begin to pop, about 2 minutes.
  3. Add onion, chili and ginger; stir 1 minute.
  4. Add eggplant and zucchini slices; stir 5 minutes. Cover; cook 5 minutes.
  5. Mix in tomatoes and garlic. Reduce heat to medium. Cover; cook until vegetables are tender, stirring occasionally, about 25 minutes.
  6. Mix in mint and lemon juice. Season with salt and pepper.

Nutrition Facts

Calories160kcal
Protein8.14%
Fat54.15%
Carbs37.71%

Properties

Glycemic Index
31.17
Glycemic Load
2.74
Inflammation Score
-8
Nutrition Score
12.04347826087%

Flavonoids

Delphinidin
97.17mg
Eriodictyol
0.64mg
Hesperetin
0.53mg
Naringenin
0.42mg
Apigenin
0.09mg
Luteolin
0.25mg
Isorhamnetin
1.89mg
Kaempferol
0.3mg
Myricetin
0.11mg
Quercetin
8.63mg

Nutrients percent of daily need

Calories:159.95kcal
8%
Fat:10.36g
15.94%
Saturated Fat:1.56g
9.74%
Carbohydrates:16.23g
5.41%
Net Carbohydrates:10.36g
3.77%
Sugar:9.05g
10.05%
Cholesterol:0mg
0%
Sodium:13.1mg
0.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.5g
7.01%
Vitamin C:29.68mg
35.97%
Manganese:0.59mg
29.35%
Vitamin K:28.67µg
27.31%
Fiber:5.86g
23.45%
Potassium:662mg
18.91%
Vitamin B6:0.33mg
16.66%
Folate:62.49µg
15.62%
Vitamin A:726.61IU
14.53%
Magnesium:47.15mg
11.79%
Vitamin E:1.66mg
11.07%
Copper:0.2mg
10.03%
Phosphorus:96.51mg
9.65%
Vitamin B1:0.13mg
8.86%
Vitamin B2:0.14mg
8.1%
Vitamin B3:1.58mg
7.89%
Selenium:4.71µg
6.73%
Vitamin B5:0.59mg
5.91%
Iron:1.03mg
5.73%
Calcium:47.28mg
4.73%
Zinc:0.71mg
4.71%
Source:Epicurious