A pan serving slow-cooked marrow with fennel & tomato

Slow-cooked marrow with fennel & tomato

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Prep: 30 mins Cook: 1 hr

Easy

Serves 4

Try this vegetarian stew with crusty sourdough, or as an accompaniment to grilled meats. Marrow is the star here, but you're getting four of your five-a-day

Nutrition and extra info

  • Vegetarian

Nutrition: Per serving

  • kcal459
  • fat23g
  • saturates8g
  • carbs38g
  • sugars14g
  • fibre10g
  • protein15g
  • salt1.3g
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Ingredients

  • 1 young marrow (about 1kg)
    Basket of marrows

    Marrow

    A marrow is a cucurbit, which means it’s from the same family as the melon, cucumber,…

  • 4 tbsp olive oil, plus a drizzle to serve
    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 rosemary sprig, plus extra leaves chopped to serve
  • pinch of fennel seeds
    Fennel seeds

    Fennel seeds

    feh-nell seeds

    A dried seed that comes from the fennel herb, fennel seeds look like cumin seeds, only greener,…

  • 2 red onions, finely sliced
  • pinch of dried chilli
    Chillies

    Chilli

    chill-ee

    Part of the capsicum family, chillies come in scores of varieties and colours (from green…

  • ½ fennel bulb, sliced
    Fennel bulb

    Fennel bulb

    Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

  • 2 garlic cloves, crushed
  • 50ml white wine
  • 500g tomatoes, chopped
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 1 tbsp red wine vinegar
  • 2 tbsp capers
    Capers

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • 400g can butter beans, drained
  • 2 large slices of sourdough, to serve
  • soft fresh goat’s cheese, to serve
  • 1 tbsp oregano, to serve
    Oregano

    Oregano

    or-ee-gar-no

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

Method

  1. Halve, deseed and chop the marrow into chunks. Toss in some salt and leave the chunks to drain in a colander for 30 mins to remove excess water.

  2. Heat the olive oil in a large pan over a medium heat. Add the rosemary and fennel seeds and cook for a few mins until the rosemary is sizzling. Add the red onion, dried chilli, fennel and a large pinch of salt, and cook for 10 mins until the onions are starting to colour and sweeten.

  3. Add the garlic and cook, stirring, for another min. Turn up the heat slightly, add the marrow and a good grind of pepper, and cook for 10 mins, stirring so it doesn’t catch.

  4. Deglaze the pan with the white wine. Cook until it’s evaporated, then add the tomatoes and red wine vinegar. Stir to combine everything, then turn down the heat and cook, stirring occasionally, on the lowest heat for at least 35 mins, until the tomatoes have concentrated and the marrow has taken on all the flavours in the pan. Stir in the capers and butter beans to warm them through.

  5. Toast the sourdough and cut each slice in half. Divide the mixture between four plates, then spread the toast with the goat’s cheese, drizzle with some olive oil, scatter over the oregano and rosemary, and serve.

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