Vegan, Low Protein (PKU), Gluten Free and Dairy Free
Total Protein Count: 1-2 g Protein
6-8 Serves = 0 g Protein per serve
Adapted from: Not Quite Nigella
Ever since I found this vegetable-heavy recipe, we make it every month for Charlotte’s lunches. This versatile meal is wonderful for all ages. Little ones can have it blended or lightly chopped while introducing them to stronger flavours. Children will enjoy a mild version while adults may like it spicy with cayenne pepper or tangy with red wine in place of the vinegar.
A warming dish, it’s perfect for cooler weather. It is also another easily frozen meal to be reheated for quick lunches or busy dinners.
700-750 g / 26.5 oz or 2 small eggplants
1-2 Tbsp salt
2 onions, peeled
5 cloves garlic, peeled
3 Tbsp coconut oil
1 410 g / 14 oz tin organic diced or crushed tomatoes (look for 1-2 g protein if possible)
1 large red capsicum, seeded and chopped
1 1/2 Tbsp baby capers
1 cup pitted black olives
3 Tbsp red wine vinegar
1 1/2 Tbsp rice malt syrup
salt and black pepper to taste
1/2 cup chopped fresh parsley
Trim the eggplant and roughly peel half of the eggplants (peeling them makes it a bit softer and gives the caponata a better texture). Cut into small chunks and sprinkle with salt while it sits in a colander – this helps to remove the bitterness. Stand for 15 minutes then rinse well. Steam the eggplant until it starts to get soft and lightly browned.
While the eggplant is steaming, dice the onions and garlic. Then cut up the capsicum and tomatoes into small chunks. When the eggplant has finished steaming, heat a large pot on medium heat and add a couple of tablespoons of coconut oil. Fry the onion and garlic until fragrant and soft. Then add the eggplant, tinned and fresh tomatoes, capsicum, capers and black olives. Stir to mix and when it starts simmering, add the red wine vinegar and rice malt syrup. Simmer on medium heat for 20-25 minutes until the vegetables soften and develop a thick, glossy sauce. Season with salt and pepper.
Sprinkle with fresh parsley and serve. This dish is even better the next day as the flavours become richer.
– Peas can be added for a higher protein content. The texture and colours work very well with this dish.