Pisto Manchego (Spanish Vegetable Stew)
Traditional Pisto Manchego (Spanish Ratatouille) is a stewed vegetable dish, including fresh produce, simmered to perfection. This easy recipe features garden vegetables cooked in olive oil, creating a rich, flavorful, very versatile dish, layered with flavor. It’s naturally low-carb, with a delicious low-FODMAP variation.
Prep Time30 minutes mins
Cook Time30 minutes mins
Total Time1 hour hr
Course: Main Courses
Cuisine: Spanish
Diet: Gluten Free, Vegetarian
Keyword: pisto manchego, spanish pisto, spanish ratatouille, spanish vegetable dishes
Method: Stove top
Special Diet: Keto, Low-Carb, Low-FODMAP, Paleo
Servings: 8 cups
Calories: 102kcal
Blanch, peel and chop the tomatoes
Bring a large pot of water to a boil and add the tomatoes Boil for 2-3 minutes, until the skins begin to crack
Remove from the water and place in a colander until cool enough to handle Peel the skins and discard
Chop the tomatoes into half-inch pieces
To make the pisto
Chop the zucchini, peppers and onion or leek into half-inch pieces and finely chop the garlic (if using)
Add the olive oil or garlic infused olive oil to a large Dutch oven and heat over medium heat Add the chopped onion or leek and garlic and sauté until fragrant, 1-2 minutes
Add the remaining chopped vegetables, salt and other seasonings (if using) and mix well
Cook uncovered until vegetables are soft and the mixture is reduced, but not dry, about 30 minutes
Add salt to taste
Serve with optional garnish of fresh parsley
Cooking time will vary depending on the water content of your vegetables. If you feel like the pan is getting too dry and the vegetables aren't soft yet, cover and add ½ - 1 cup of water, as needed.
Kala namak black salt - read more about one of my favorite ingredients in my kala namak ingredient spotlight
Other optional spices
These are not traditional pisto spices, but make for a divine, rich savory stew. I love to add: 2 bay leaves(remove after cooking), ⅛ teaspoon smoked paprika (pimenton), ¼ teaspoon black pepper, a few threads of saffron and 1 tablespoon sweetener (I like to use stevia).
Asafoetida is also a great low-FODMAP seasoning to add, as it imparts a garlic flavor to the dish. Simmer just a couple pinches in the olive oil before adding the vegetables and simmer until fragrant (about 30 seconds). Read more about this spice in my Asafoetida Ingredient Spotlight.
Variations
This is such a versatile recipe and is highly customizable. Other vegetables can easily be added:
- Any kind of summer squash can be used – yellow, patty pan, crookneck, etc.
- Add chard or other leafy greens
- Root vegetables or baby corn are great keto vegetables to add
- Mushrooms – these should be finely chopped and add a nice umami flavor. Use oyster mushrooms for low-FODMAP
- Add some low-FODMAP beans such as canned adzuki, mung, garbanzo or lentils. Black soy beans are a tasty keto-friendly bean, but are not FODMAP-friendly.
- Diced winter squash like pumpkin and butternut
Serving: 1cup | Calories: 102kcal | Carbohydrates: 10g | Protein: 4g | Fat: 5g | Sodium: 213mg | Fiber: 4g | Net Carbs*: 6g