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Caponata

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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. 

freshly made caponata tossed through penne pasta and scattered with flaked almonds
Yield: Serves 6

Caponata

caponata recipe, quick pasta recipe, aubergine, toasted almonds, vegetarian meal

Delicious summery Italian family meal.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

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 tsp dried oregano
  • olive oil, salt & pepper
  • 500g pasta to serve - penne is good with caponata

Instructions

  1. Warm a splash of olive oil in large frying pan, add the peppers, aubergine, fennel, garlic and chilli and cook for a few minutes.
  2. 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…
  3. Add the tomatoes, olives and oregano to the other vegetables - season with salt & pepper and cook over a medium heat, stir frequently
  4. 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:

1

Amount 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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