Lentil and courgette caponata

Name: Lentil and courgette caponata
Cuisine: European, Italian, Mediterranean
Ingredients: 4 large tbsp olive oil; 3 large zucchini, cut into 1.5 cm cubes; 2 banana shallots, finely chopped; 3 celery sticks, finely chopped; 1 garlic clove, finely chopped; 150g dried puy lentils; 2 tbsp red wine vinegar; 400g tin of plum tomatoes; 200ml vegetable stock; 12 kalamata olives; 2 tbsp capers; a large handful of parsley, chopped; salt; black pepper; handful basil, leaves picked; crusty bread

5 steps

This makes a hearty, comforting and zingy midweek meal. Caponata is the best dish for balancing sweet, sour and salty. If you want a more substantial meal, add the sauce into pasta with half a cup of

Updated at: Thu, 17 Aug 2023 08:01:23 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories266.1 kcal (13%)

Total Fat15.5 g (22%)

Carbs23.3 g (9%)

Sugars6.1 g (7%)

Protein10 g (20%)

Sodium582.5 mg (29%)

Fiber6.5 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

4 Tbspolive oil

large

3zucchini

large, cut into 1.5 cm cubes

150gdried puy lentils

2 Tbspred wine vinegar

400gtin of plum tomatoes

200mlvegetable stock

2 Tbspcapers

to serve

crusty bread

Instructions

Step 1

heat the oil in a saucepan over a medium-high heat. add the courgettes and cook for about 8 minutes until golden and soft, then remove from the pan.

Step 2

add the shallots, celery and garlic to the pan with a little more oil and cook for 5-6 minutes until translucent and soft.

Step 3

stir in the lentils and the vinegar, then the tomatoes, stock, zucchinis, olives and capers and bring to the boil.

Step 4

once boil, reduce the heat and simmer for 30 minutes until the lentils are soft and the sauce has been reduced.

Step 5

stir in the parsley and half the basil and season with salt and black pepper. serve with a little drizzle of extra-virgin olive oil, the remaining basil leaves and some bread.

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