High-Protein Tomato-Lentil Ratatouille Skillet is a hearty & wholesome one-pan meal. It contains eggplant, zucchini, onion, red bell pepper, garlic, tomato paste, vegetable broth, Roma tomatoes, black lentils, fresh basil, oregano, olive oil, and seasonings. This skillet is perfect for vegetarians looking for a protein-rich, fiber-packed meal made with simple Mediterranean-inspired ingredients. This flavorful skillet is prepared in 50 minutes, excellent for weeknight dinners or meal prep. Serve this High-Protein Tomato-Lentil Ratatouille Skillet with brown rice, quinoa, whole-grain bread, or a fresh Greek salad for a complete & satisfying meal. We can easily store this dish for several days, making it perfect for preparing healthy meals in advance.
STATS:
- Calories: 295 kcal
- Prep Time: 20 minutes
- Cooking Duration: 30 minutes
- Total Duration: 50 minutes
- Serving Size: About 1½ cups
- Cuisine: French-Inspired Mediterranean
- Diet: High-Protein
- Course: Dinner
- Portions: 6
EQUIPMENT:
- Sauté pan
- Sharp knife
- Wooden spoon
- Cutting board
- Ladle
INGREDIENTS:
- 5 tablespoons olive oil
- 1 small eggplant
- 2 small zucchini
- 1 medium yellow onion
- 1 medium red bell pepper
- 1 tbsp. minced garlic
- â…› tsp. salt
- 2 tbsp. tomato paste
- 2 cups unsalted vegetable broth
- 2 Roma tomatoes
- 1 package precooked black lentils
- ½ tsp. salt
- ¼ cup fresh basil
- ½ tsp. ground black pepper
- 1 tsp. oregano
- Basil
INGREDIENT NOTES:
EGGPLANT:
- Use fresh, firm eggplant to make this skillet, as it offers a nice texture & absorbs the flavors well. Keep the peel intact so the cubes will hold their shape in cooking, & it also adds extra fiber.
ZUCCHINI:
- Add fresh zucchini to provide a mild sweet taste & tender texture. We have to make equal siz slices so they get cook in same time.
OLIVE OIL:
- Add olive oil to sauté the vegetables and develop a rich Mediterranean flavor. It also provides heart-healthy fats. We would utilize avocado oil instead if required.
ONION:
- Use yellow onion to add a naturally sweet and savory flavor to the skillet. Dice it evenly so it softens uniformly while cooking.
RED BELL PEPPER:
- Add the red bell pepper to offer natural sweetness, vibrant color, and vitamin A. Cut it into uniform pieces to ensure even cooking.
GARLIC:
- Use fresh minced garlic to add a bold flavor and aroma to the skillet. Add it briefly during cooking to avoid burning while preserving its rich taste.
TOMATO PASTE:
- Add the tomato paste to add the deep tomato taste & it also thicken the sauce. Cook it for a minute then add the broth to improve its rich taste.
VEGETABLE BROTH:
- Use unsalted vegetable broth to create a flavorful cooking liquid while allowing better control over the sodium content. It also helps the vegetables become tender.
ROMA TOMATOES:
- Add Roma tomatoes to provide fresh tomato flavor without making the skillet watery. Their lower moisture content helps create a thicker, richer sauce.
BLACK LENTILS:
- Add the precooked black lentils to enhance plenty of vegan protein & fiber in the dish. They hold the shape properly in cooking & make the skillet more filling.
BASIL & OREGANO:
- Add fresh basil & oregano to offer the typical Mediterranean taste & fresh aroma. Add them in the end of cooking to preserve their bright taste and fragrance.
INSTRUCTIONS:
- Put the 3 spoons of oil in big pan & warm it on medium setting.
- Add the eggplant & cook for 6 to 8 minutes till it gets brown lightly, and then add it to the plate.
- Then add the leftover oil to the pan, then add the onions, red bell pepper, & zucchini and cook for 6 to 7 minutes till it gets soft.
- Include the garlic & cook for 30 seconds, then include the tomato paste & cook for 1 minute.
- Add the vegetable broth in the pan & mix properly.
- Add the eggplant, black lentils, black pepper, salt, and tomatoes.
- Now simmer the dish without a cover for 12 to 15 minutes till the vegetables get soft and the sauce gets thick lightly.
- Add the oregano and basil, mix, and serve the dish.
SERVING SUGGESTIONS:
GARNISHES:
- Fresh basil leaves
- Chopped parsley
- Fresh oregano
- Lemon wedges
WHOLE GRAINS:
- Brown rice
- Quinoa
- Farro
- Bulgur
BREAD:
- Whole-grain bread
- Sourdough bread
- Garlic toast
- Whole-wheat pita
PROTEIN:
- Grilled chicken breast
- Baked salmon
- Grilled shrimp
- Fried egg
SALADS:
- Greek salad
- Arugula salad
- Cucumber salad
- Mixed green salad
TIPS:
- We have to brown the eggplant separately to provide good texture.
- Don’t overcook the zucchini so it gets firm lightly.
- Add the fresh herbs at the end to provide a strong taste.
STORAGE INFORMATION:
FRIDGE:
- Include the dish in box & store for 4 days.
FREEZER:
- Put the dish in the containers and freeze for three months.
FAQs:
Could I utilize the dried lentils instead to make this dish?
- Yes, we could utilize the dried lentils but cook them, then add them to the dish.
Will I add additional vegetables in it?
- Yes, add the spinach, kale, yellow squash, or mushrooms in the dish.
NUTRITIONAL INFORMATION:
Calories: 295 kcal
Total Carbs: 28 g
Fiber: 8 g
Net Carbs: 20 g
Protein: 11 g
Total Fat: 16 g
Sodium: 380 mg
Potassium: 760 mg
Serving Size: 1½ cups
Calcium: 0.09 g
Vitamin A: 0.00045 g
Servings: 6
Iron: 0.003 g
