Baked Ratatouille with Chickpeas

The classic Provençal vegetable stew, made the easy way: aubergine, courgette, peppers and red onion roasted until golden, then baked with tomatoes, garlic, herbs and chickpeas. Vegan, gluten-free and 12g of fibre a serving.

Dinner

Serves 4

A baking dish of roasted aubergine, courgette, peppers and red onion in tomato sauce with chickpeas and fresh basil

Ingredients

1 large aubergine (eggplant, about 300g/10½oz), cut into 2.5cm/1in chunks
2 medium courgettes (zucchini, about 400g/14oz), cut into 2.5cm/1in chunks
2 red or yellow peppers (bell peppers, about 300g/10½oz), deseeded and cut into chunks
1 large red onion (about 150g/5oz), cut into wedges
3 tbsp (45ml) extra virgin olive oil
1 tsp dried herbes de Provence, or dried thyme
Half a tsp salt and black pepper
3 cloves garlic (about 12g), crushed
1 x 400g (14oz) tin (can) chopped tomatoes
1 tbsp (15g) tomato purée (tomato paste)
1 x 400g (14oz) tin (can) chickpeas (garbanzo beans), drained and rinsed (about 240g/8½oz drained)
10g/a loosely packed ½ cup fresh basil leaves

Method

Heat the oven to 220C (200C fan, 425F).
Spread the aubergine, courgettes, peppers and onion over two large roasting trays, each about 30 x 40cm/12 x 16in. Drizzle with 2 tbsp of the oil, sprinkle with the herbs, salt and pepper, and toss well.
Roast for 25 to 30 minutes, turning once and swapping the trays halfway, until the vegetables are soft and golden at the edges.
Meanwhile, mix the chopped tomatoes, tomato purée, garlic and the remaining 1 tbsp of oil in a large ovenproof dish, about 25 x 30cm/10 x 12in.
Tip the roasted vegetables and the chickpeas into the dish and stir gently to coat them in the tomato. Turn the oven down to 200C (180C fan, 400F) and bake for 20 minutes, until bubbling and the sauce has thickened.
Tear over the basil and serve hot or warm. To make it a more filling meal, serve with quinoa, brown rice or wholegrain bread (not included in the nutrition figures).
It tastes even better the next day. It keeps in the fridge for up to 2 days, or freezes for up to 3 months; reheat until piping hot.

Why it works

A serving has about 12g of fibre and 265 calories, from four different vegetables, tomatoes and chickpeas. That is around 40% of the 30g of fibre a day recommended for adults in the UK (US guidance is 25 to 38g, depending on age and sex).

Why roast first. Traditional ratatouille cooks each vegetable separately in a pan with a lot of oil, because aubergine soaks it up. Roasting on trays gives the same soft, golden vegetables with 3 tbsp of olive oil for four servings, and far less standing at the stove.

Why add chickpeas. Ratatouille is usually a side dish. Chickpeas add plant protein and more fibre, which turns it into a main course. It is still lighter in protein than a meat dish, at about 9g a serving, so serve it with quinoa or wholegrain bread, or follow it with a protein-rich snack.

Why it is tagged for blood sugar and menopause. With about 23g of carbohydrate, lots of fibre and no refined starch, it should not cause a sharp rise in blood sugar. It is also a plant-based, vegetable-heavy meal, which suits heart health after menopause.

Ratatouille comes from Nice, on the Provençal coast of France. For another vegan main, try the Moroccan chickpea and lentil stew, or for more chickpeas as a snack, the smoky roasted chickpeas.

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Bowl of crispy roasted chickpeas with smoked paprika

chicken-ginger-congee

Chicken and Ginger Congee

Dinner

chicken, brown rice, ginger, garlic, spring onions, stock, sesame oil, tamari

Bowl of chicken congee with ginger and spring onions

red-lentil-dal-spinach

Red Lentil Dal with Spinach and Ginger

Dinner

lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice

Bowl of golden red lentil dal with spinach and rice

steak-rocket-parmesan-salad

Steak, Rocket and Parmesan Salad

Lunch

steak, rocket, parmesan, tomatoes, olive oil, lemon

Sliced steak on rocket with parmesan shavings and tomatoes

quinoa-edamame-pumpkin-salad

Quinoa, Edamame and Pumpkin Seed Salad

Lunch

quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley

Quinoa salad with green edamame and toasted pumpkin seeds

tofu-scramble-turmeric-spinach

Tofu Scramble with Turmeric, Spinach and Tomatoes

Breakfast

tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast

Yellow turmeric tofu scramble with spinach and tomatoes in a pan

date-cacao-protein-balls

Date and Cacao Protein Balls

Snack

dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon

Date and cacao protein balls on a board, some cut in half

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds

turkey-sweet-potato-cherry

Turkey, Sweet Potato and Tart Cherry Traybake

Dinner

turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach

Turkey breast traybake with sweet potato and dark cherries

sardine-white-bean-smash

Sardine and White Bean Smash on Sourdough

Dinner

sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes

Sardine and white bean smash on toasted sourdough with lemon

garlic-prawn-spinach-stirfry

Garlic Prawn and Spinach Stir-Fry

Dinner

prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions

Garlic prawns with spinach in a pan with lemon

chickpea-egg-avocado-bowl

Chickpea, Egg and Avocado Lunch Bowl

Lunch

chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin

Chickpea bowl with halved boiled eggs, avocado and rocket

spinach-feta-pumpkin-omelette

Spinach, Feta and Pumpkin Seed Omelette

Breakfast

eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes

Folded spinach and feta omelette with pumpkin seeds on a plate

pumpkin-seed-oat-bites

Pumpkin Seed and Oat Bites

Snack

oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon

No-bake oat and pumpkin seed bites on a wooden board