F-Factor Ratatouille



INGREDIENTS (serves 8):

  • 2 large eggplants, diced into 2 inch cubes
  • Kosher salt
  • 1 Tbsp olive oil
  • 1 large onion, diced
  • 6 cloves garlic, minced
  • 3 zucchini, halved and sliced into 2 inch half moon
  • 2 red bell peppers, chopped into 2 inch piece
  • 2 whole tomato, diced
  • 1 box sliced mushrooms (or 2 cups mushrooms)
  • 1 (28-oz) can crushed tomatoes
  • 1 Tbsp tomato paste
  • 1 tsp salt
  • 1 Tbsp oregano
  • 1 Tbsp basil
  • 2 tsp herbs de Provence
  • ¼ tsp black pepper

    1. Place cubed eggplant into a bowl and liberally sprinkle with kosher salt. Toss. Let sit for 30 minutes and squeeze out any moisture. Note: this step is optional but it does help to remove some of the eggplant’s bitterness.
    2. Place a large stock pot over medium heat and add oil to heat.
    3. Add onion and sauté until translucent.
    4. Add garlic and sauté for two minutes.
    5. Add eggplant, zucchini, red peppers, tomato, mushroom. Sauté for 3 minute, stirring frequently.
    6. Add crushed tomato, tomato paste, and seasonings. Bring mixture a boil.
    7. Lower heat and cover. Simmer for one hour.
    8. Remove from heat and serve.

    Serves 8. This is a Step 1 Approved Recipe.

    • FOR JOURNALING ON THE F-FACTOR DIET: 0g carbohydrate, 10g fiber 
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 140 calories, 6g protein, 26g carb, 10g fiber, 16g net carb, 16g sugar, 2g fat, 0g sat fat, 526mg sodium