One-Pan Wonder Caponata with Whipped Feta

4 portions - 40 mins

A versatile, easy, prep-ahead recipe for lunches on a busy week as it tastes even better the next day.

PREP AHEAD
Prep ahead steps 1–3. We recommend having 3 portions in the fridge for the week and the extra one can go straight in the freezer for when you need a no-think dinner.

ALTERNATE SERVING SUGGESTIONS
Caponata is so versatile, you can also have this dish on sourdough toast, with spaghetti and parmasan.

• Ingredients

  • 2 aubergines, diced

  • 2-3 courgettes, diced

  • 1 red onion, diced

  • 1 tsp chilli flakes

  • 1 tsp oregano

  • 150g cherry tomatoes

  • 40g capers

  • 100g pitted green olives

  • 4-6 anchovies (optional)

  • 150ml passata

  • 2 tbsp red wine vinegar

  • 1 small bunch parsley, for topping

  • Handful of toasted pine nuts, for topping

  • Chilli oil, for topping (if you like extra heat)

  Served on whipped feta:

  • 1 block feta

  • 200g Greek yoghurt

  • Juice of ½ lemon

• Method

  STEP 1
  Prepare your vegetables by chopping everything as per ingredients list, beginning with the aubergine so you can add to a bowl and salt it to reduce moisture.

  STEP 2
  Heat olive oil in a large pan (largest you have).
  Add the aubergines and onion, sauté for 5-7 minutes until starting to caramelise.
  Add the courgettes, cherry tomatoes, oregano and chilli flakes to the pan, and cook for a further 10 minutes.
  Stir in the capers, olives, anchovies, passata and red wine vinegar.
  Season well and let everything simmer together for another 5-10 minutes until all the tomatoes have broken down and the sauce has slightly thickened.
  
  STEP 3
  To make the whipped feta, add the Greek yoghurt, ½ squeezed lemon and feta in a food processor and mix until combined and smooth.
  
  STEP 4
  To serve, spoon the whipped feta in the base of the bowl, followed by the caponata, topping with the toasted pine nuts, parsley and a drizzle of chilli oil.

• Benefits

  • Aubergine and courgette are a great source of fibre and contribute to your daily vegetable intake.

  • Olive oil, olives and pine nuts provide healthy fats and fat-soluble nutrients.

  • Tomatoes and parsley bring naturally occurring plant compounds found in colourful vegetables and fresh herbs.

  • Anchovies (if using) are a source of omega-3 fatty acids.

  • Feta and Greek yoghurt provide calcium and protein.