Beefy Ratatouille is a delightful twist on the classic French vegetable stew, enriched with ground beef to create a hearty, satisfying meal. This dish is perfect for a family dinner, bringing together the vibrant flavors of summer vegetables with the savory taste of ground beef. Here’s why this recipe is not only delicious but also a nutritious choice for your next meal.
Benefits of Grass-Fed Ground Beef
Using grass-fed ground beef in your ratatouille adds a rich, meaty flavor and offers numerous health benefits. Grass-fed beef is lower in saturated fats and higher in omega-3 fatty acids compared to conventional beef. It also contains higher levels of antioxidants, such as vitamin E, and conjugated linoleic acid (CLA), which has been linked to various health benefits including improved heart health and reduced inflammation.
Nutritional Value of Vegetables
Ratatouille is packed with a variety of vegetables, each bringing its own set of nutrients and health benefits:
Eggplant: Rich in fiber and antioxidants, eggplant aids in digestion and helps protect cells from damage. Its high water content also makes it a low-calorie addition to the dish.
Zucchini: Another low-calorie vegetable, zucchini is high in vitamins A and C, which support immune function and skin health. It’s also a good source of potassium, which is essential for heart health.
Red Bell Pepper: Packed with vitamins C and A, red bell peppers boost immune health and support eye health. They also add a natural sweetness to the dish, balancing the savory flavors.
Tomatoes: Tomatoes are a great source of lycopene, an antioxidant linked to reduced risk of heart disease and cancer. They also provide vitamins C and K, potassium, and folate, contributing to overall health.
Cooking Tips for the Perfect Ratatouille
- Layering the Flavors: Start by browning the ground beef with onions and garlic. This step builds a flavorful base for the dish. The beef releases fats and juices that help cook the vegetables, infusing them with rich, savory flavors.
- Sautéing the Vegetables: Add the vegetables in stages, starting with the eggplant, followed by zucchini, bell pepper, and tomatoes. This method ensures that each vegetable cooks evenly and retains its texture. Cooking the eggplant first allows it to absorb the flavors of the beef and onions, making it tender and delicious.
- Simmering to Perfection: After adding the tomato sauce, let the ratatouille simmer. This allows the flavors to meld together, creating a rich and cohesive dish. The simmering process also softens the vegetables, making them melt-in-your-mouth tender.
Health Benefits of Beefy Ratatouille
This beefy ratatouille is not only a feast for the taste buds but also a nutritious option for a balanced meal. The combination of lean protein from the beef and the vitamins, minerals, and fiber from the vegetables creates a dish that supports overall health. The use of healthy fats like ghee or grass-fed butter enhances the nutrient absorption and adds a rich flavor to the dish.
Beefy ratatouille is a comforting and nutritious meal that combines the best of both worlds: the heartiness of ground beef and the freshness of summer vegetables. This dish is perfect for family dinners, offering a balanced and flavorful option that everyone will love. By incorporating nutrient-dense ingredients and following a few simple cooking tips, you can create a delicious and wholesome meal that will leave your family satisfied and nourished. Enjoy cooking and savor the delightful flavors of this beefy ratatouille!
Beefy Ratatouille
Not nearly as time-intensive as the beautiful dish made in the animated film, but just as delicious, if not more so. The addition of ground beef makes this a hearty meal that will fill tummies and make everyone happy.
Ingredients
- 1 lb Grass-Fed Ground Beef
- 3 Tbsp Ghee or Grass-Fed Butter
- 1 Yellow Onion, halved and thinly sliced
- 4 Garlic Cloves, peeled and thinly sliced
- 1 small Eggplant, about 3 cups, cut into 1/2-inch pieces
- 1 small Zucchini, cut into small cubes
- 1 Red Bell Pepper, cut into slivers
- 4 Plum Tomatoes, about 1-1/4 cups, coarsely chopped
- 1 tsp Sea Salt
- 1 tsp Dried Basil
- 1 8 oz can Tomato Sauce
- Fresh Ground Black Pepper, to taste
Instructions
- In a large skillet of medium heat, melt the ghee/butter. Add the ground beef, onion, and garlic and cook until the beef is browned and the onions have softened, about 8-10 minutes. Break up the beef with the back of a wooden spoon while cooking.
- Add the eggplant and cook, stirring occasionally, for about 8 minutes or until the eggplant has softened.
- Stir in the zucchini, bell pepper, tomatoes, salt, and basil and cook over medium heat, stirring occasionally, for 10-15 minutes or until the vegetables are tender. Stir in the tomato sauce and add black pepper to taste.
- Serve hot. If primal or you can tolerate dairy, I highly recommend adding a little grass-fed mozzarella and/or Parmesan on top as well.
Notes
This recipe is smallish for our family, and we need to double it to have enough for all 5 of us with some leftovers. However, you will need 2 skillets to do that, or make 2 batches back-to-back.
Nutrition Information
Yield 4 Serving Size 1 gAmount Per Serving Calories 441Total Fat 34gSaturated Fat 15gUnsaturated Fat 0gCholesterol 109mgSodium 963mgCarbohydrates 11gFiber 3gSugar 7gProtein 21g
Nutrition is calculated by a third party and may not be 100% accurate
krystina b.
Tuesday 7th of May 2019
can you make this in a slow cooker?
Margie
Friday 22nd of February 2019
Hi Kendra - scrolling thru ratatouille with mince recipes (NZ terminology - yr ground beef) came across yours. I'm not Paleo, but unashamedly use the recipes, and worked really well for our family even those who don't profess to liking eggplant. I reduced the fat, added heaps of mushrooms to balance the extra meat I threw in and added some left over merlot. Parmesan atop definitely completed it. Oh my goodness delish. Will save to favourites thank you!
bungalow bar
Tuesday 12th of February 2019
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Stephanie
Wednesday 14th of November 2018
Hi,
I'm actually wondering what you consider a serving? A cup? A cup and a half? This is one of my favorite recipes. Thank you!
Rox
Thursday 4th of January 2018
I am allergic to eggplant, what do you recommend as a replacement
Kendra Benson
Friday 5th of January 2018
You could replace them with a different squash (maybe a yellow since zucchini is already in there). I wouldn't recommend potatoes since they are harder and won't cook in the same amount of time.