Ratatouille is one of my favourite vegetable dishes. It’s got so much flavour that you almost don’t know what to do with it, yet it’s so easy to cook. Seriously, just chop up the veggies, stick them in a pot and let them cook. Now that’s my kind of cooking. And you can make ratatouille low FODMAP quite easily with just a few small changes.
Let’s talk FODMAPs
In terms of ingredients, the main FODMAP sources in a regular ratatouille are onion and garlic. These are easy to work around though. Just use green onion tops instead of the onion and use garlic-infused olive oil instead of the garlic. Flavour problems solved!
The other potential issue has to do with the amount of veggies included. When zucchini is present in very large amounts, the levels of fructans can get a bit high. But that’s easily solved by weighing the zucchini so you don’t overdo it. Aside from that, all of the other ingredients are fine.
The versatility of a delicious low FODMAP ratatouille
Now, I already said I liked ratatouille because it’s so easy to make and tastes amazing. But I also like it because it’s incredibly versatile, making this a winner of a dish. Here’s a few ideas:
- Eat it on its own as a very chunky soup or stew. Dunk in some day-old low FODMAP bread or toast to soak up the juices.
- Enjoy as a side dish for cooked meats, along with mashed potatoes or rice. It goes very well with lamb or chicken. It goes very well with these Lamb Skewers with Oregano and Garlic Oil.
- Use as pasta sauce – bulk it up with some protein by adding cheese, cooked meats, fish or brown lentils.
- Brighten up your eggs by serving it with fried or poached eggs and toast. Or use it as a base for making baked eggs, as a kind of shakshuka.
You can also freeze ratatouille, although the vegetables will be a tad mushier when they’re defrosted, but there are many ways you can use it where that won’t matter at all (e.g. pasta sauce or baked eggs).
A delicious vegetable dish that can be eaten as a side or as a base for a main meal, this low FODMAP ratatouille is easy to make and full of flavour.
- 1 tbsp extra virgin olive oil
- 2 tsp garlic-infused olive oil (see notes)
- 330g eggplant (1 medium), diced
- 480g zucchini (2 medium), diced
- 250g red capsicum (2 medium), diced
- 300g tomatoes (3 medium), diced
- 1 + 1/2 cups green onion tops, sliced
- 1 + 1/4 cups passata (see notes)
- 2 bay leaves
- Salt and pepper to season – a few grinds of each
- 1/4 cup chopped fresh parsley
- Heat oils in a large deep pot (mine holds 4 L). Add the eggplant and zucchini, cook stirring for 2 minutes. Add the capsicum and tomatoes, cook stirring for another 2 minutes. Add the green onions, passata and bay leaves. Mix and then cover the pot and simmer for 30 minutes.
- Remove from the heat and stir in the fresh parsley. Serve as desired.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, which you can find in supermarkets.
- Make sure that you only use the green tops of the spring onions (scallions), since the white bits are high in fructans.
- When selecting a passata (tomato puree), check the ingredients to make sure it is just tomatoes and salt, with no added ingredients such as garlic, onions or flavours.
Low FODMAP Portion
- Serving Size: about 1 cup (1/6 of the recipe)