Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Olive oil
- 1 onion
- 1 clove garlic , or to taste
- 1 eggplant (aubergine)
- 1 bell pepper (green, red, yellow or a combination)
- 2 zucchini (courgettes)
- 6 medium tomatoes , ripe (juicy), peeled and seeded
- salt and pepper to taste
- Herbes de Provence to taste or 1 small bunch basil (optional), chiffoned
Directions
Put a large casserole on the stove on medium heat.
When the casserole is hot, add enough olive oil to just cover the bottom.
Cut the zucchini and eggplant into ½ inch slices. Then, cut these into rectangles of about 3x1 inches. Add to the casserole.
Sauté the slices until light brown; remove from pan and set aside temporarily.
Chop the onions and garlic. Cut the green pepper into strips or dice, as preferred.
Add some additional oil if needed, and cook the onions and peppers slowly for about 10 minutes until tender but not brown. Stir in the garlic.
Peel and seed the tomatoes. Dice them or cut them into quarters, add to the casserole. Add some salt to bring out their juices. Cover and lower the heat.
Five minutes later, check to see if the tomatoes have made enough juice to almost cover the vegetables—if so, perfect; if not, add water as needed (not too much).
Add salt, pepper and Herbes de Provence to taste. In general, 1 tsp of salt, ½ tsp of pepper, and 1 tbsp of the herbs will suffice.
Add the zucchini and eggplant back and blend gently with the tomato-onion-pepper mixture. Cover the casserole and let simmer on low heat until the vegetables are tender but still intact, 10–20 minutes, or to taste.
Remove the lid, raise the heat a little and cook uncovered for another 15 minutes, basting frequently until the liquids have mostly evaporated, leaving a small amount of juice and olive oil.