Nawlins Ratatouille – Soulful Flavor, Garden Fresh

 Nawlins Ratatouille – Soulful Flavor, Garden Fresh

This dish is my summer garden in a pot—flavorful, grounding, and full of vibrant vegetables that are too good to let go to waste. Inspired by French technique and seasoned with Creole warmth, this Nawlins-style ratatouille turns humble ingredients into something deeply satisfying.

It’s a freezer-friendly favorite I love to pull out when the days get long or the schedule gets full. Whether you simmer it in a slow cooker or bring it to life in the Instant Pot, it’s always ready to deliver a warm, jazzy bowl of nourishment.

Because plant-based cooking? It’s not about sacrificing—it’s about reimagining what’s already within reach.

The Recipe

Ingredients:

• 1 medium eggplant
• ½ medium zucchini, chopped
• ½ medium summer squash, chopped
• 1 medium carrot, chopped
• ½ onion, chopped
• ½ medium bell pepper, chopped
• 2 cups diced tomatoes (5–6 medium tomatoes)
• 4 garlic cloves, minced or pressed
• 1 tbsp olive oil
• 2 tbsp French herbs (Herbs de Provence: lavender, thyme, rosemary, marjoram)
• 1 tbsp smoked paprika
• 1 tsp maple syrup
• 1 tbsp balsamic vinegar
• 2 tsp Creole seasoning
• 1 tsp low-sodium Bay seasoning
• 2 tbsp tomato paste
• 1 tbsp tapioca flour
• Dash of liquid smoke

Optional Add-Ins:

• 1 block firm tofu, cubed and seasoned with salt, herbs, and lemon pepper
• Vegan sausage links, sliced

Freezer Meal Instructions 🧊

To Assemble:

Chop all vegetables and add to a labeled freezer bag along with tomatoes, garlic, tofu (if using), seasonings, and tomato paste. Add the olive oil and tapioca flour last. Squeeze out as much air as possible, seal the bag tightly, and freeze lying flat for easy storage.

Cooking Instructions 🍲

Instant Pot:
Add contents of the thawed bag to the Instant Pot with ½ cup vegetable broth. Cook on High Pressure for 10 minutes, then quick release.

Crockpot:
Add contents to the slow cooker. Cook on low for 6-8 hours, until veggies are tender and flavorful.

Stovetop Friendly:
Simmer over medium-low heat with broth or water, stirring occasionally until everything is tender and the flavors have blended, about 45 minutes.

Serving Suggestions:
Serve warm with grilled whole wheat French bread, or ladle over brown rice or quinoa. It’s delicious as-is or tucked into a grain bowl with fresh herbs and lemon zest.

This one’s a keeper—garden-grown, freezeable, flavor-forward, and soulfully satisfying.

Let's Geaux Eat More Plants & Veg Out!

Dr. Omilade

Ayurban Wellness

Veg Out Daily Team