Aubergine Caponata Stew

Slow cooked tomato-based stews are delicious with vegetables like aubergine that benefit well from being cooked for a longer period of time to ensure ...they are really soft. Caponatas include ingredients like olives and capers that are a brilliant way to add depth of flavour with minimal fuss.

Unlike the traditional version of a caponata, I’ve added in white beans for a source of protein, carbohydrate and fibre. I find haricot beans work especially well as they add another texture and soak up lots of the flavour from the dish. But feel free to add in any beans or lentils that you have available.

Again, this is another prime example of how stew or curry recipes can be adapted really easily to use up any odds and ends you have in the fridge veg wise – courgettes, peppers, fresh tomatoes, and spinach are all great additions.

This dish is perfect in a Tupperware the next day or to freeze any leftovers. Read more Slow cooked tomato-based stews are delicious with vegetables like aubergine that benefit well from being cooked for a longer period of time to ensure they are really soft. Caponatas include ingredients like olives and capers that are a brilliant way to add depth of flavour with minimal fuss.

Unlike the traditional version of a caponata, I’ve added in white beans for a source of protein, carbohydrate and fibre. I find haricot beans work especially well as they add another texture and soak up lots of the flavour from the dish. But feel free to add in any beans or lentils that you have available.

Again, this is another prime example of how stew or curry recipes can be adapted really easily to use up any odds and ends you have in the fridge veg wise – courgettes, peppers, fresh tomatoes, and spinach are all great additions.

This dish is perfect in a Tupperware the next day or to freeze any leftovers.

Prep time

10 mins

Cook time

20 mins

FREEZER FRIENDLY

No

SHELF LIFE

3 days

Why is this healthy?

Plant
points

High
fibre

Prebiotics

3+ fruits &
vegetables

Herbs &
spices

Diet

Vegan Vegetarian Pescatarian

Contains

Nuts

Why is this healthy?

Plant
points

High
fibre

Prebiotics

3+ fruits &
vegetables

Herbs &
spices

TRY MORE RECIPES using aubergine

• Roasted Aubergine Rounds with Za'atar Tahini Yoghurt

• Aubergine & Walnut Ragu

• Aubergine and Split Pea Dhansak

• Air-Fried Aubergine, Tomato, Cucumber and Egg Chopped Salad with Hummus and Tahini Dressing

• Air-Fried Aubergine, Tomato, Cucumber and Egg Pitta with Hummus and Tahini Dressing

• Aubergine and Cumin Crusted Fish Traybake

• Aubergine and Black Olive Chicken Stew

NUTRITION PER SERVING (Read more)

15g

Protein

428kcal

Calories

23g

Total Fat

44g

Carbs

16g

Sugars

19g

Fibre

295mg

Calcium

23%

 

8mg

Iron

44%

 

126mg

Magnesium

30%

 

1397mg

Potassium

30%

 

396mg

Sodium

17%

 

1mg

Vitamin B1

83%

 

0mcg

Vitamin B12

0%

 

0mcg

Vitamin D

0%

 

5.8mg

Vitamin E

39%

 

248mcg

Vitamin B9

62%

 

129mcg

Vitamin A

14%

 

58mg

Vitamin C

64%

 

2.1mg

Zinc

19%

 

272mcg

Vitamin K

227%

 

0.7mg

Copper

78%

 

0.3mg

Vitamin B2

23%

 

2.9mg

Vitamin B3

18%

 

0.6mg

Vitamin B6

35%

 

306mg

Phosphorus

24%

 

Protein: 15g; Calories: 428kcal; Total Fat: 23g; Carbs: 44g; Sugars: 16g; Fibre: 19g; Calcium: 295mg (23%); Iron: 8mg (44%); Magnesium: 126mg (30%); Potassium: 1397mg (30%); Sodium: 396mg (17%); Vitamin B1: 1mg (83%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 5.8mg (39%); Vitamin B9: 248mcg (62%); Vitamin A: 129mcg (14%); Vitamin C: 58mg (64%); Zinc: 2.1mg (19%); Vitamin K: 272mcg (227%); Copper: 0.7mg (78%); Vitamin B2: 0.3mg (23%); Vitamin B3: 2.9mg (18%); Vitamin B6: 0.6mg (35%); Phosphorus: 306mg (24%)

Show more