Indian Ratatouille

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

Suggestions


Embrace the vibrant flavors of India with this delicious Indian Ratatouille, a dish that beautifully combines healthy vegetables and aromatic spices. This unique twist on the classic French ratatouille showcases a delightful array of eggplants, zucchini, and juicy plum tomatoes, all bathed in fragrant spices that will tantalize your taste buds.

Perfect for serving as a side dish, antipasti, starter, or even a light snack, this vegetarian, vegan, gluten-free, and dairy-free recipe is not only inclusive but also bursting with wholesome goodness. With only 160 calories per serving, you can indulge in a guilt-free delight that is both satisfying and nourishing.

The key to this Indian Ratatouille lies in the symphony of flavors created by fresh ginger, garlic, jalapeño chili, and the aromatic touch of mustard seeds that pop to perfection. Finished off with a splash of fresh lemon juice and a sprinkle of chopped mint, this dish is sure to impress and leave your guests craving more. Ready in just 45 minutes, you can easily whip up this stunning recipe and bring the essence of Indian cuisine into your kitchen. Dive into a world of flavor and freshness that is bound to become a new family favorite!

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