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

Nutrition information

Each 392g serving contains (includes serving suggestion)

KCal: 136
Carbs: 15.1g
Fibre: 7.0g
Protein: 4.9g
Fat: 4.7g
(Low)
Saturates: 0.6g
(Low)
Sugars: 13.3g
(Low)
Salt: 0.06g
(Low)
Fruit/Veg Portion: 2

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.
To turn this into a satisfying main meal, serve alongside a source of protein, such as grilled or baked fish.