Brian Fairchild 
This DASH diet ratatouille recipe brings classic Provencal flavor to your table, without excess salt or oil. Ratatouille is a well-known vegetable stew from Provence, a region in France famous for the bounty of its produce. Eggplant, tomatoes, onions, bell peppers, zucchini, garlic, and herbs all cook slowly together in olive oil. Together, they make this hearty, comforting dish.
What Changed in This DASH Diet Ratatouille Recipe
Salt appeared three separate times in the original recipe. It helped draw moisture from the eggplant and zucchini. It also seasoned the vegetables during cooking, and adjusted the flavor again at the end. None of those amounts had a precise measurement. Layered together, they added up fast.
This version keeps a single, bounded amount of salt for the draining step and drops the rest. Black pepper, fresh basil, and a splash of balsamic vinegar do the seasoning work instead.
The olive oil also dropped from ¾ cup to 6 tablespoons. That’s still enough to properly sear the vegetables in batches, without soaking the dish in fat.
It was 150/100, this morning it was 110/79
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Ingredients
- 1 large globe eggplant, peeled and coarsely chopped
- 1 large zucchini, sliced into 1/4-inch-thick rounds
- 1/2 tsp kosher salt
- 6 tbsp extra virgin olive oil, divided
- 5 sprigs fresh thyme
- 1 large onion, halved and sliced 1/2 inch thick
- 1 red bell pepper, ribs and seeds removed, coarsely chopped
- 2 garlic cloves, thinly sliced
- 2 pints cherry tomatoes, divided
- Freshly ground black pepper, to taste
- 1 cup torn fresh basil leaves
- 1 tbsp balsamic vinegar, to finish (optional)
Instructions
- Preheat the oven to 400°F. Toss the eggplant and zucchini with the kosher salt in a colander. Let sit for 30 minutes, then pat dry with paper towels.
- Heat 2 tablespoons of the olive oil in a large Dutch oven over medium-high heat. Add half the eggplant and zucchini. Cook, stirring constantly, until they begin to take on color, about 5 minutes. Transfer to a bowl.
- Repeat with 2 more tablespoons of oil and the remaining eggplant and zucchini.
- Tie the thyme sprigs together with kitchen twine. Heat the remaining 2 tablespoons of oil in the same pot. Cook the onion, bell pepper, garlic, and thyme, stirring occasionally, until the onion softens and starts to brown, 8 to 10 minutes.
- Add half the tomatoes. Cook, stirring occasionally, until they just begin to soften, about 5 minutes.
- Stir in the zucchini and eggplant, then top with the remaining tomatoes without stirring. Season with black pepper. Transfer the pot to the oven and roast until the vegetables are tender and the tomatoes start to burst, 15 to 20 minutes.
- Give the ratatouille a final stir once the vegetables are tender. Taste it, and add the balsamic vinegar for acidity if it needs a lift, rather than more salt.
- Transfer to a serving dish and let cool slightly. Garnish with the torn basil. Serve warm or at room temperature, alongside whole grain bread or as a side to grilled fish.
It was 170/110, this morning it was 120/80
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Why This DASH Diet Ratatouille Recipe Works
Ratatouille is already a strong foundation for a DASH-friendly plate. Eggplant, zucchini, tomatoes, peppers, and onions are all naturally low in sodium. They’re also rich in potassium, a mineral DASH prioritizes for blood pressure support. Cutting the added salt and trimming the oil brings the rest of the dish in line. It now matches what the vegetables already offer.
For more vegetable-forward ideas, see our Eight Foods to Lower Blood Pressure guide. You can also browse our full collection of healthy recipes.
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