Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Low FODMAP Instant Pot Ratatouille: French Vegetable Stew (Vegan, Paleo, Whole30)


  • Author: Gail
  • Total Time: 30 minutes
  • Yield: 8 servings 1x

Description

This low FODMAP Instant Pot Ratatouille, a classic French stew made with low FODMAP quantities of eggplant, zucchini, leek, and other vegetables, is healthy, hearty, warming, and delicious. Vegan, Paleo and Whole30 compliant. Please note: some of the ingredients in this recipe have undergone FODMAP retesting by Monash University since this recipe was originally posted. See notes below for further information.


Ingredients

Units Scale
  • 2 tablespoons garlic-infused olive oil
  • 1/2 cup leek, dark green leaves only, finely chopped
  • 28 ounce can diced tomatoes + their juice*
  • 2 teaspoons dried chives
  • 1/2 tablespoon fresh thyme or 1/2 teaspoon dried thyme
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon fennel seed
  • 3 cups eggplant, peeled and chopped into 1-inch cubes (about 1 medium eggplant)**
  • 2 cups zucchini, unpeeled and chopped into 1-inch cubes (about 1 medium zucchini)**
  • 3 cups red bell pepper, chopped into 1-inch squares (about 2 large bell peppers)***
  • 1/4 cup fresh basil, chopped + additional fresh basil leaves for optional garnish

Instructions

  1. Chop and prepare all your ingredients before starting to cook.
  2. Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Once the display of the Instant Pot reads “Hot,” add garlic-infused olive oil and swirl the pot to coat in oil. Add chopped leek and sauté for 2 minutes, stirring frequently. 
  3. Hit “Cancel” on the Instant Pot. Add can of diced tomatoes and their juice, and scrape the bottom of the pot clean with a plastic spoon. 
  4. Add herbs and seasonings to the pot: chives, thyme, salt, pepper, and fennel seed (reserve chopped basil for after cooking) and stir. Add chopped eggplant, zucchini, and red bell pepper, and stir until evenly coated in liquid.
  5. Place the cover on the Instant Pot and set the pressure release valve to “Sealing.” Hit the “Pressure Cook” button and set the timer for 2 minutes.
  6. Once the cooking cycle has completed, quick release the pressure. Stir in the chopped basil.
  7. Serve the ratatouille and serve it on its own, over low FODMAP Polenta, or your preferred starch option.

Notes

  • *If you prefer to use all fresh produce, you can substitute 3 cups common tomatoes and their juice + ½ cup water for the canned diced tomatoes.
  • **Monash University’s Low FODMAP Diet App lists eggplant, which contains the FODMAP sorbitol, as low FODMAP in servings of up to 1 cup per serving. Zucchini, which contains the FODMAP fructans, is low FODMAP in quantities of up to 1/3 cup or 75 grams per serving. See post above for more detailed FODMAP information.
  • ***This recipe was posted prior to Monash University retesting red bell pepper for FODMAPs. While their previous tests reported them to be FODMAP-free, their more recent tests show they contain the FODMAP fructose and are low FODMAP in quantities of up to 1/3 cup per serving. When eaten in combination with canned tomatoes, which also contain fructose, this has the potential for FODMAP stacking. If you are able to tolerate fructose or had no problems with red bell peppers + canned tomatoes in the past, this may not be an issue for you.
  • Makes approximately 6 cups total, with each serving coming to 3/4 cup per serving.
  • Prep Time: 15 minutes
  • Time to Come to and Release Pressure: 10 minutes
  • Cook Time: 5 minutes
  • Category: Dinner
  • Method: Instant Pot
  • Cuisine: French

Keywords: low fodmap ratatouille, low fodmap instant pot ratatouille, ratatouille recipe, low fodmap instant pot recipes, low fodmap stew recipes, low fodmap vegetable stew, low fodmap vegan recipes, low fodmap vegetarian recipes, low fodmap lunch recipes, low fodmap dinner recipes, low fodmap french recipes, paleo, whole30, easy low fodmap recipes, low fodmap pressure cooker recipes