Low FODMAP vegetable ratatouille

Preparing low FODMAP meals can be a real headache.

As many tasty foods such as garlic, onions and leeks are high in FODMAP, they are excluded from this therapeutic diet. We must turn to other means to enhance the flavor of prepared dishes, which may seem limiting. However, there are various ways to enhance the flavor bouquet of dishes while limiting foods high in FODMAP (more on the FODMAP diet here).

Free from garlic, onion and gluten, this deliciously low FODMAP ratatouille recipe doesn't compromise the authentic taste of the traditional vegetable dish.

Ingredients for Low FODMAP Vegetable Ratatouille

• 4 tablespoons extra virgin olive oil
• 2 red peppers, cored and cut into strips
• 1 large eggplant cut into cubes
• 1 medium sized zucchini cut into cubes
• 1 cup of tomato and basil sauce without gluten, onion or garlic from FODY
• 1 sprig of fresh basil
• 3 bay leaves
• 2 teaspoons Italian seasonings
• ½ tablespoon of natural cane sugar
• 2 teaspoons of Himalayan salt
• Ground black pepper
• ¼ cup of dried tomatoes
• 12 pitted Kalamata olives

Procedure for low FODMAP vegetable ratatouille

• Wash and prepare the vegetables as indicated in the ingredient list.
• In a pot or deep frying pan with a lid, heat the oil and add the vegetables.
• Grill for 5 to 6 minutes, stirring occasionally.
• Add the FODY tomato and basil sauce, fine herbs, natural cane sugar, the Himalayan salt and pepper. Cover and bring to a boil.
• Reduce heat to medium-low and simmer for 30 minutes before adding the dried tomatoes and the pitted Kalamata olives.
• Stir and continue cooking for another 20 minutes.
• Add fresh basil leaves to serve.

This ratatouille is delicious when served on a bed of low FODMAP pasta or to accompany the protein of your choice. Also try it as an antipasto with gluten-free bread croutons.

Enjoy your food !

About the author

Naturopaths from La Boite à Grains

Team of qualified and certified naturopaths (ND) in Gatineau in Outaouais.

Original article written by Véronique Cousineau, Naturopath