2022 update: The FODMAP content of red peppers and tomatoes were recently re-tested by Monash University, they were found to be high in fructose and now classified as high FODMAP. However, although a small portion (43g serving of red peppers and 65g of tomatoes) is still classed as low FODMAP I have changed the recipe to green peppers and reduced the tomato quantity as having both red peppers and tomatoes together would be a high FODMAP load.
This is a low FODMAP version of the classic French stewed vegetable dish. Traditionally ratatouille would contain garlic and onion, but the garlic oil, olives and herbs more than compensate for these omissions. We had a French visitor staying last week and she had some good ideas for how to serve it (the olives were her idea). It’s a very versatile dish which can be used as a pasta sauce, served on top of suitable gluten free toast – bruschetta-style, topped with grilled Emmental cheese, as an accompaniment to fish or topped with poached eggs as a brunch. However it is also delicious served as a main course or side dish just as it is.
For some more vegetarian recipe ideas, have a look through my low FODMAP vegetarian section.
- Olive oil
- 2 green peppers, cut into medium size cubes
- 2 medium courgettes, cut into medium size cubes
- 2 medium aubergines, cut into medium size cubes
- 2 ripe tomatoes, quartered
- 1 sprig of rosemary leaves, finely chopped
- 4 sprigs of thyme leaves, finely chopped
- Salt and pepper to taste
- 1 tablespoon garlic oil
- 100g pitted black olives
- A small handful of basil leaves, torn
- Heat a large frying pan on a medium heat, add 2 tablespoons of olive oil and gently fry the green peppers for 10-15 minutes until they start to soften then place in a large bowl and set aside
- Repeat this step with the courgettes, then the aubergines and finally the tomatoes, adding more olive oil when necessary and cooking each batch of vegetables separately for 5-10 minutes until lightly browned and softened then place in the large bowl
- Add all the vegetables from the bowl, rosemary and thyme to a large frying pan on a low heat, season with salt and pepper, put the lid on and simmer gently for 45 minutes, stirring occasionally and adding a little more water if necessary (if you don't have a frying pan with a lid, a large saucepan with a lid will do fine)
- To serve, stir through the pitted olives, drizzle over the garlic oil and sprinkle the basil leaves on top
- Freeze any leftovers for another day
Was rather worried about cooking low FODMAPS food for my daughter but your website really cheered us up! The Ratatouille was delicious! I did add the green tops of spring onions and a tin of tomatoes – also cooked some garlic in the oil, then removed it before frying the other vegetables. I think this is still OK for the diet…
Last night we had your Aubergine Curry and Sag Aloo with rice – both really tasty. My husband and I have no problem with eating low FODMAPS when it is as good as this.
Thanks for the feedback, I’m really glad you enjoyed the recipes! Flavouring the oil with garlic like you did is absolutely fine. Hope your daughter gets on well with the diet. Best wishes, Louisa