Caponata recipe

  • Serves 6
  • 20 mins to prepare and 2 hrs 00 mins to cook
  • 206 calories / serving
  • Freezable
  • Healthy
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In a large pan heat the oil and fry the aubergine till soft. Add the peppers, courgettes, onion and tomatoes and cook for a few minutes.

Mix the tinned tomatoes together with the water. Give it a good stir and then add all the spices and sugar. Leave on simmer heat for 1½ hours, checking the caponata doesn't go dry.

Preheat the grill. Blitz the bread and parsley in a food processor for a few seconds until you have large crumbs.

Add the lemon juice to the caponata and season well, then carefully spoon or tip the mixture into an ovenproof dish. Scatter the breadcrumb mix over the top so that it's completely covered. Add the grated Parmesan and place under a hot grill until golden and crispy. Serve with a green salad.

  • Ingredients

  • 2tbsp olive oil
  • 1 aubergine, cubed
  • 3 mixed peppers, chopped
  • 2 courgettes, cut into chunks
  • 1 red onion, sliced
  • 5 ripe tomatoes, chopped
  • 1 tin of tomatoes
  • 200ml (7fl oz) water
  • 1tsp smoked paprika
  • ½tsp ground cumin
  • ¼tsp cayenne pepper
  • 1tsp sugar
  • juice of 1 lemon
  • For the topping

  • 3 slices of crusty bread
  • handful of parsley
  • 50g Parmesan, grated
  • Energy 865kj 206kcal 10%
  • Fat 8g 11%
  • Saturates 2g 12%
  • Sugars 13g 14%
  • Salt 0.5g 8%

of the reference intake
Carbohydrate 23.1g Protein 8.2g Fibre 6.2g


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