Caponata with cheesy polenta on a plate

Caponata with cheesy polenta

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(3 ratings)

Prep: 15 mins Cook: 30 mins

Easy

Serves 2

Make something different for dinner with vegetable-rich caponata and cheesy polenta. It's healthy, gluten-free, full of nutrients and sure to satisfy

Nutrition and extra info

  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: Per serving

  • kcal324
  • fat15g
  • saturates5g
  • carbs27g
  • sugars17g
  • fibre11g
  • protein15g
  • salt1g
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Ingredients

  • 1-2 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 red onion, cut into thin wedges
  • 1 courgette, cut into rounds
    Courgette

    Courgette

    corr-zjet

    The courgette is a variety of cucurbit, which means it's from the same family as cucumber,…

  • 1 aubergine, cut into chunks
    Aubergine

    Aubergine

    oh-ber-geen

    Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…

  • 2 garlic cloves, crushed
  • 2 tsp dried oregano
    Oregano

    Oregano

    or-ee-gar-no

    Closely related to marjoram, of which it is the wild equivalent, oregano has a coarser, more…

  • ¼ tsp chilli flakes
  • 400g can chopped tomatoes
  • 30g pitted green olives, halved
    Bowl of olives

    Olive

    ol-liv

    Widely grown all over the Mediterranean, where they've been cultivated since biblical times…

  • ½ tbsp capers, drained and rinsed
    Capers in bowl

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub that grows in the Mediterranean. As they…

  • ½ small bunch of basil, finely chopped, plus extra to serve
    Basil

    Basil

    ba-zil

    Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

  • 100g instant polenta
    Polenta

    Polenta

    poh-len-tah

    An Italian storecupboard staple, polenta has its roots in the peasant cuisine of northern Italy…

  • a little milk, to loosen (optional)

    Milk

    mill-k

    One of the most widely used ingredients, milk is often referred to as a 'complete' food…

  • 40g parmesan or vegetarian Italian-style hard cheese, grated
    Parmesan

    Parmesan

    parm-ee-zan

    Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

Method

  1. Heat the oil in a medium pan set over a medium heat, and fry the onion, courgette and aubergine for 5-10 mins, or until beginning to soften. Stir in the garlic, oregano and chilli flakes, followed by the tomatoes, olives and capers. Season to taste, then simmer, covered, for 20 mins, or until all the veg is soft and cooked through. Stir in the basil and taste for seasoning.

  2. Meanwhile, cook the polenta following pack instructions – you may need to loosen with some water or milk if it’s too thick. Mix with the parmesan, then spoon and spread over two plates. Top with the caponata and extra basil. Season.

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