7-a-day recipe for 10 people, takes only 55 mins; recipe has red onion, onion, yellow pepper, courgette, aubergine, garlic clove, cherry tomato, chopped tomato, sugar, red wine vinegar, oregano, breadcrumb, feta cheese, little gem lettuce, spring onion, cucumber, lemon juice, baking potato, cumin seed, chilli powder, coriander, greek yogurt, rocket, lemon juice, pepper, mature cheddar, broccoli, baby spinach and balsamic vinegar.
For-the-freezer ratatouille
Course: 7-a-day
Servings
10
servings
Prep time
15 mins
Ingredients
- Red Onion: 250g red onion, cut into 3cm chunks
- Onion: 250g white onion, cut into 3cm chunks
- Yellow Pepper: 600g red and yellow pepper - after deseeding and removing stalks, cut into chunks
- Courgette: 1kg courgette, cut into 3cm chunks
- Aubergine: 1kg aubergine
- Garlic Clove: 20g garlic clove, crushed
- Cherry Tomato: 800g cherry tomato
- Chopped Tomato: 3 x 400g cans chopped tomatoes
- Sugar: 1 tbsp sugar
- Red Wine Vinegar: 2 tbsp red wine vinegar
- Oregano: 1 tsp dried thyme or oregano, plus a pinch extra
- Breadcrumb: 1 tbsp wholemeal breadcrumb
- Feta Cheese: 25g light feta cheese
- Little Gem Lettuce: 30g Little Gem lettuce leaves
- Spring Onion: 25g sliced spring onion
- Cucumber: 50g sliced cucumber
- Lemon Juice: squeeze of lemon juice
- Baking Potato: 1 small baking potato weighing 100g
- Cumin Seed: 1 tsp cumin seed
- Chilli Powder: 1 tsp mild chilli powder
- Coriander: 2 tbsp chopped coriander
- Greek Yogurt: 25g fat-free Greek yogurt
- Rocket: 10g rocket leaves
- Pepper: 2 small peppers of any colour
- Mature Cheddar: 25g lighter mature cheddar
- Broccoli: 200g cooked broccoli
- Baby Spinach: 20g baby spinach leaves
- Balsamic Vinegar: 1 tsp balsamic vinegar
Directions
- Heat oven to 200C/180C fan/gas 6. Scatter the onions in a roasting tin, season and roast for 25 mins, stirring occasionally, until charred and softened. Repeat with the peppers for 20 mins, then the courgette for just 15 mins.
- Heat a non-stick frying pan. Slice the aubergines into 2-3cm thick rounds and arrange in the pan (only cut what you can fit in your pan at a time - cooking freshly cut slices in batches should prevent them going brown). Cook over a high heat until charred on both sides, then remove to a microwave-proof plate. Repeat in batches until all are nicely crisped and browned. Cover the plate with cling film, poke in a couple of holes, then microwave the aubergines on High for about 5 mins until soft. You may need to do this in batches. Quarter the slices, or cut into chunks. (Because you're frying without oil, they'll burn before they're cooked through, so finishing in a microwave is ideal. If you don't have one, just add to the sauce for the final 10-15 mins simmering, but they may break up a bit.)
- While roasting the veg, put the garlic in the non-stick frying pan or a large pan with a small glass of water. Simmer until the water is nearly gone, then tip in the cherry and chopped tomatoes, sugar, vinegar and plenty of seasoning. Simmer for 20 mins until thickened and saucy. Taste for seasoning, then turn off and combine with the veg. Cool, divide into 10 portions and freeze.
- To serve as Greek veg bake with feta (serves 1, prep 10 mins, cook 15 mins):Stir herbs through 1 serving defrosted ratatouille and tip into a small dish. Sprinkle with breadcrumbs, then add feta with a pinch more herbs. Bake at 200C/180C fan/gas 6 for 15 mins if defrosted, or 25-30 mins from frozen. Toss Baby Gem leaves with spring onion, cucumber and lemon juice. Serve with the bake.Per serving: 236 kcals, protein 13g, carbs 34g, fat 5g, sat fat 3g, fibre 10g, sugar 20g, salt 1.0g
- To serve as veggie chilli jackets (serves 1, prep 5 mins, cook about 1hr):Bake potato in the oven. Add a few tbsp water to a pan with cumin seeds and chilli powder. Simmer, and just before the water evaporates, stir in 1 serving of defrosted ratatouille. Heat through, then stir in coriander. Halve the potato, top with veggie chilli and Greek yogurt. Serve with rocket leaves dressed with lemon juice.Per serving: 270kcals, protein 14g, carbs 50g, fat 3g, sat fat 0g, fibrew 12g, sugar 20g, salt 0.4g
- To serve as cheesy stuffed peppers (serves 2, prep 15 mins, cook 20 mins):Halve peppers down the stalks and scrape out any seeds. Divide 1 serving of defrosted ratatouille between the pepper halves. Grate over cheddar, then bake for 15-20 mins at 200C/180C fan/gas 6. Serve with broccoli and spinach tossed with balsamic vinegar.Per serving: 173 kcals, protein 12g, carbs 21g, fat 4g, sat fat 2g, fibre 10g, sugar 20g, salt 0.4g
