Caponata
A beautifully tasty family meal - bursting with Mediterranean flavours - Caponata makes a delicious fresh easy healthy summer dinner - serve this simply sprinkled toasted with flaked almonds for a quick vegan dinner.
Caponata Ingredients
- 2 aubergines - chopped into bite size chunks
- 2 red peppers - chopped into bite size chunks
- 1 small fennel - thinly sliced
- 1 red chilli - deseeded and finely sliced
- 2 garlic cloves - finely chopped
- 500g cherry tomatoes - sliced into halves
- handful of black olives - roughly chopped
- small handful of basil - torn
- 2 teaspoon dried oregano
- olive oil, salt & pepper
- 500g pasta to serve - penne is good with caponata
How To Make Caponata
Step One
- Warm a splash of olive oil in large frying pan, add the peppers, aubergine, fennel, garlic and chilli and cook for a few minutes.
Step Two
- Put the pasta on to cook - bring to the boil a large pan of water, add a good pinch of salt and a swirl of olive oil, once it’s bubbling add the penne and bring the pan back to the boil and then turn down to a simmer - keep the lid off.
Step Three
- Stir the penne every few minutes to prevent it from sticking together. Simmer for around 10 - 12 minutes.
Step Four
- Whilst the pasta is cooking carry on making the sauce…Add the tomatoes, olives and oregano to the other vegetables - season with salt & pepper and cook over a medium heat, stir frequently
Step Five
- When the pasta is cooked - drain and add to the caponata and mix well - sprinkle with torn basil.
Get all our delicious vegetarian recipes here
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Caponata
Delicious summery Italian family meal.
Ingredients
- 2 aubergines - chopped into bite size chunks
- 2 red peppers - chopped into bite size chunks
- 1 small fennel - thinly sliced
- 1 red chilli - deseeded and finely sliced
- 2 garlic cloves - finely chopped
- 500g cherry tomatoes - sliced into halves
- handful of black olives - roughly chopped
- small handful of basil - torn
- 2 teaspoon dried oregano
- olive oil, salt & pepper
- 500g pasta to serve - penne is good with caponata
Instructions
- Warm a splash of olive oil in large frying pan, add the peppers, aubergine, fennel, garlic and chilli and cook for a few minutes.
- Put the pasta on to cook - bring to the boil a large pan of water, add a good pinch of salt and a swirl of olive oil, once it’s bubbling add the penne and bring the pan back to the boil and then turn down to a simmer - keep the lid off. Stir the penne every few minutes to prevent it from sticking together. Simmer for around 10 - 12 minutes. Whilst the pasta is cooking carry on making the sauce…
- Add the tomatoes, olives and oregano to the other vegetables - season with salt & pepper and cook over a medium heat, stir frequently
- When the pasta is cooked - drain and add to the caponata and mix well - sprinkle with torn basil.
Notes
Simply divide into dishes and sprinkle with toasted flaked almonds. This is also good cold as leftovers the next day.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 314Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 17mgSodium: 461mgCarbohydrates: 43gFiber: 4gSugar: 5gProtein: 13g
Nutritional content will vary depending on the exact ingredients you use and how careful you are with measuring - this nutritional information is given as a general guide only and may not be accurate - you should always calculate your own nutritional information especially if you have specific dietary requirements.
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Wendy is the creator of Daisies & Pie, a UK food blog sharing easy meals and home lifestyle tips since 2012
