Name: Caponata
Prep time: 15 minutes
Cook time: approx 30 minutes
Yield: 6
Ingredients: half tbsp olive oil; 3 red onions, chopped; 2 sticks celery, chopped; 2 courgettes; 3–4 aubergines, cubed; 4 cloves garlic, crushed; 1 x 400g tin tomatoes; 1 tsp capers; 1 tbsp white wine vinegar; 1 tbsp tomato purée; 20g sultanas; 150ml water; good grind black pepper; 25g basil, torn; 1 tbsp pine nuts; For the courgetti spaghetti:; 2 courgettes; 2 tsp olive oil

This tasty vegan-friendly recipe is packed full of colour, texture and taste. Ideal as a side dish or a main.

Serves

Prep

15 minutes

Cook

approx 30 minutes

Each 392g serving contains (includes serving suggestion)

KCal

136

Carbs

15.1g

Fibre

7.0g

Protein

4.9g

Fat

4.7g

Saturates

0.6g

Sugars

13.3g

Salt

0.06g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

half tbsp olive oil

3 red onions, chopped

2 sticks celery, chopped

2 courgettes

3–4 aubergines, cubed

4 cloves garlic, crushed

1 x 400g tin tomatoes

1 tsp capers

1 tbsp white wine vinegar

1 tbsp tomato purée

20g sultanas

150ml water

good grind black pepper

25g basil, torn

1 tbsp pine nuts

For the courgetti spaghetti:

2 courgettes

2 tsp olive oil

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Method

Step 1

Add the oil to a large saucepan. Add the onions and stir over a medium heat for4-5 minutes, until soft and starting to brown.

Step 2

Add the celery, courgettes and aubergines, and cook for 4-5 minutes, stirring regularly.

Step 3

Add all of the remaining ingredients, except the pine nuts and basil. Mix and cover with a tight-fitting lid.

Step 4

Bring down to a gentle simmer and cook for 15 minutes, stirring regularly.

Step 5

Add half the basil and pine nuts. Cook for 1 minute and place in a serving dish. Top with the leftover basil and pine nuts, and serve with the spaghetti.

Step 6

To make the spaghetti: Prepare the courgettes with a spiraliser, then place in boiling water for 2 minutes, drain and toss in a little olive oil, and serve.

Recipe tips

If you don't have a spiraliser, use a sharp knife to cut long, thin strips from the courgette. Take a slice from along the whole length of each one to give a at base from which to work, then place the long edge on the board so it is steady when slicing the rest of it.
Freezing instructions: Defrost in the fridge or in the microwave then reheat until piping hot throughout.
The nutritional analysis above includes courgetti spaghetti as a serving suggestion.

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Caponata

Ingredients