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Caponata

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Caponata
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 (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
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
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Method

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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