My inspiration for this recipe came from having an eggplant, a zucchini, and basil in my veggie drawer. And having no desire to go to the grocery store or let these nutrient-packed goodies go to waste.
I had made eggplant ratatouille before with onion & garlic and it’s absolutely amazing! If you are not sensitive to onion and garlic, then please use this ratatouille recipe instead of the one in the post below. For those with healthy guts, onion and garlic are nutritious, immune-boosting foods and should not be avoided.
But if you are sensitive to garlic and/or onion, you do not need to miss out on the delicious masterpiece that is eggplant ratatouille. In addition to the dried and fresh herbs providing flavor in this recipe, the not-so-secret flavor booster is asafoetida. Asa-foe-whhhhat? Let’s learn more..
Asafoetida is a spice with a flavor reminiscent of both onion and garlic. It comes from the root of the Ferula plant and has been used for culinary and medicinal purposes for a long time.
Its culinary uses include :
- Mushroom & Veggie Dishes
- BBQ Meat
- Worcestershire sauce
- A condiment in Iran and India
According to Monash University, asafoetida is low FODMAP at all serving sizes tested (1/8 teaspoon, 1/4 teaspoon). You don’t need more than this amount in any recipe as it has a very potent flavor that can be overpowering if you use too much.
It can be tricky to find asafoetida in the grocery store. If you do find it, I recommend that you make sure to check that it does not contain wheat. I recommend Casa de Sante’s gluten-free asafoetida.
Asafoetida is known for having the following properties [1,2]:
- Enhances the secretion of progesterone
Research suggests that asafoetida may help with the following :
- Flatulence (gas)
- Gastric ulcers
- Women’s health issues such as infertility and painful menstruation
Also known as hing, it is the primarily ingredient in an Ayurvedic formula called Hingashtak .
- Olive oil
- ⅛ tsp gluten-free asafoetida (I used Casa de Sante Asafoetida)
- 1 large eggplant, cut into ½ inch cubes
- 1 medium zucchini, diced
- 14 oz can diced tomatoes
- 2 teaspoons sweet paprika
- 2 teaspoons Casa de Sante Tuscan Italian Seasoning
- ¼ cup tomato sauce
- Handful freshly chopped basil
- Salt & pepper
- Heat a large pan over medium heat. Add olive oil and asafoetida, allowing to cook until fragrant.
- Add eggplant and saute a couple minutes, adding more olive oil, if needed, to prevent sticking.
- Add zucchini, diced tomatoes, sweet paprika, Italian seasoning, and tomato sauce. Cover and simmer 20-30 minutes or until ingredients are softened and fragrant.
- Stir in fresh basil and season with salt and pepper, to taste.
 Mahendra P, Bisht S. Ferula asafoetida: Traditional uses and pharmacological activity. Pharmacogn Rev. 2012;6(12):141-6.
 Iranshahy M, Iranshahi M. Traditional uses, phytochemistry and pharmacology of asafoetida (Ferula assa-foetida oleo-gum-resin)-a review. J Ethnopharmacol. 2011;134(1):1-10.
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