French · dinner, lunch, side
Simple French Ratatouille
Video by Jamie Oliver on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A big pot of Provençal vegetables with just 2 tbsp of oil for six: each serve gives around 9 g of fibre and well over a day's vitamin C from the peppers and tomatoes, for about 175 kcal and no animal products.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Prep everything first: cut the onions into wedges, slice the garlic, and chop the aubergines, courgettes and deseeded peppers into 2.5 cm chunks. Roughly chop the fresh tomatoes. Pick the basil leaves and finely slice the stalks. 0:40
- Heat the oil in a large casserole over medium heat. Fry the aubergine, courgette and pepper for about 5 minutes until golden and starting to soften (in batches if the pan is small), then tip into a bowl. 1:31
- In the same pan, cook the onion, garlic, basil stalks and thyme leaves for 10–15 minutes until soft and golden. 1:53
- Return the fried vegetables to the pan and stir in the fresh and tinned tomatoes, the balsamic, a good pinch of salt and some pepper. Stir gently (less stirring keeps the pieces intact; more makes it silkier). 2:02
- Simmer over low heat for 30–35 minutes until thick and reduced. Tear in the basil leaves, grate over the lemon zest and adjust the seasoning. 2:26
Tip. Serves 4–6. Eat with brown rice, crusty wholegrain bread or alongside grilled fish or chicken. Keeps 4 days in the fridge and freezes well; it is also good cold the next day.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 51%
- Protein 15%
- Fat 34%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High160%
144 mg a serve, mostly from bell peppers (66%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High42%
0.7 mg a serve, mostly from bell peppers (30%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High32%
38 µg a serve, mostly from fresh basil (27%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High30%
120 µg a serve, mostly from bell peppers (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium High26%
1230 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High25%
3.7 mg a serve, mostly from bell peppers (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High22%
201 µg a serve, mostly from bell peppers (58%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source17%
73 mg a serve, mostly from courgettes (25%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source14%
2.5 mg a serve, mostly from tinned tomatoes (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source12%
1.3 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 5
Omega-38%
0.1 g a serve, mostly from courgettes (41%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium7%
89 mg a serve, mostly from tinned tomatoes (25%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium3%
1.6 µg a serve, mostly from tinned tomatoes (29%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Jamie Oliver; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.