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Caponata stew recipe

Caponata stew recipe

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Inspired by Southern Italy, this Caponata stew is packed with colourful veggies for a delicious summer main. Top with fried sea bass and fresh basil to garnish. See method

  • Serves 6
  • Takes 35 mins
  • 204 calories / serving
  • Healthy
  • Vegan
  • Vegetarian
  • Gluten-free
  • Dairy-free

Ingredients

  • 4 tbsp olive oil
  • 2 aubergines, trimmed and diced 2cm
  • 2 celery sticks, trimmed and sliced
  • 1 red onion, thinly sliced​
  • 2 large garlic cloves, thinly sliced
  • pinch of crushed chillies (optional)
  • 400g tomato passata
  • 2 tbsp red wine vinegar
  • 2 tbsp capers, drained
  • 3 tbsp raisins
  • 100g pitted green olives
  • 2 tbsp pine nuts, toasted
  • 10g fresh basil, to serve
  • fried sea bass fillets, to serve (optional)
2 of your five-a-day, source of fibre

Each serving contains

  • Energy

    845kj
    204kcal
    10%
  • Fat

    15g 22%
  • Saturates

    2g 10%
  • Sugars

    10g 11%
  • Salt

    1.2g 19%

of the reference intake
Carbohydrate 10.8g Protein 3.2g Fibre 4.8g

Method

  1. Heat 3 tbsp oil in a large, lidded saucepan over a medium-high heat. Add the aubergines, season, and cook for 6-8 mins until beginning to colour and soften slightly. Transfer to a plate with a slotted spoon.
  2. Add the remaining oil to the pan along with the celery, onion, garlic and crushed chillies. Reduce the heat to low-medium and cook for 8-10 mins until softened.
  3. Add the passata and 150ml water, then bring to a simmer. Stir in the aubergine, vinegar, capers, raisins and olives. Cover and cook for 5 mins or until the veg is tender. Scatter with the pine nuts and basil to serve, alongside fried sea bass fillets, if you like.

Tip: Use the remaining 100g passata for our Cheat's sfincione focaccia pizza.

See more Vegan recipes

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