Sicillian Caponata Stew

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Step 1

Peel and finely dice the onion and garlic.

Step 2

Finely grate the carrot and courgette, using a colander give the courgette a good squeeze, ensuring to remove as much water as possible and discarding the water (the water will prevent it browning and developing as much flavour). Roughly chop the oyster mushrooms and slice the celery into tiny bite sized pieces so it's hidden as many people have celery issues!. Chop the 200g of roasted red peppers into thin strips.

Step 3

In a blender blend the ingredients for the sauce along with 100g of roasted red peppers & the garlic until nice a smooth

Step 4

Heat a wide bottomed non stick pan on high heat. Once hot add the chopped onions, celery and cook for 4 mins, stirring regularly to prevent burning. If they do start to catch or stick, add 2 tbsp of water and loosen with a wooden spoon. Once the onions start to brown add the mushrooms, grated courgette and raisins/ sultanas and a generous pinch of salt and mix and fry to 3-4 mins. Add the tamari, capers, the remaining roasted red peppers and cook for a further minute, ensuring to mix the tamari around. Add the blended sauce and mix well, bring to the boil and reduce to a simmer for 5 mins.

Step 5

Serve with your favourite grain of choice or even some baked potatoes or toasted wholemeal pita breads.

Step 6

Beat the bloat: replace the onion with the green part of a leek and omit the garlic.