Meatless Monday: Sicilian inspired stew (Caponata)


My mother's sister married a man from Sicily who brought to the family Italian flavours introducing the delights of bread pizzas, spaghetti bolognese etc to our Lancashire cuisine. This dish which is a vegan version of a dish originating in Sicily is bursting with Mediterranean vegetables.

Sicilian inspired stew (caponata) 
Serves 3-4

400g firm tofu
1 tbsp organic olive oil
1 onion, chopped
2 cloves garlic, peeled and sliced
1 small aubergine, diced
1/2 red pepper, diced
1 celery stalk, chopped
2 large tomatoes, chopped
2 tbsp tomato puree
1 tbsp apple cider vinegar
1 tsp pink salt in 250ml hot water
pinch stevia
1/2 tsp cacao
25g raisons
1 tbsp capers
6-12 pitted olives
Flaked almonds or toasted pine nuts (optional)
Basil or mint leaves (optional)
Pasta or couscous to serve

Heat the oil and cook the onion for 3 minutes.  

Add the garlic, aubergine, and celery and continue to cook over a low heat for a further 3 minutes.  

Add the tomatoes, tomato puree, pinch of stevia, red pepper, celery, apple cider vinegar and pink salt in water. Bring to the boil and simmer for 15-20 minutes, stirring frequently, until the liquid is reduced.  

Stir in the raisons, cacao, capers, olives and tofu. Cook for a few more minutes over a low heat.

Serve with couscous or pasta and top with flaked almonds or toasted pine nuts and basil or mint leaves if using.

Enjoy
Janet x

Recipe Copyright © 2016 40plusandalliswell

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