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Caponata

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This tasty vegan-friendly recipe is packed full of colour, texture and taste. Ideal as a side dish or a main.
Serves
6
Prep
15 minutes
Cook
approx 30 minutes
Each 392g serving contains (excludes serving suggestion)
KCal
131
Carbs
14.00g
Fibre
7.00g
Protein
4.70g
Fat
4.60g
Saturates
0.60g
Sugars
12.20g
Salt
0.23g
Portion Fruit & Veg
2
Ingredients
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
Method
  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.
  2. Add the celery, courgettes and aubergines, and cook for 4-5 minutes, stirring regularly.
  3. Add all of the remaining ingredients, except the pine nuts and basil. Mix and cover with a tight-fitting lid.
  4. Bring down to a gentle simmer and cook for 15 minutes, stirring regularly.
  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.
  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.
Chefs 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.
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