Caponata Bean Bowl
Packed with protein, our Courgette Caponata Bean Bowl puts a summery spin on the Sicilian classic. Traditionally centred around aubergine, we’ve opted for vibrant green rounds of roasted courgette, making it perfect for those sunny days. This dish is fresh, zippy, and absolutely packed with punchy flavours of tangy olives, salty capers and zesty fresh lemon.
Serves
Ingredients
For the Courgette
<item-todo-done>2 tbsp olive oil<item-todo-done><item-todo-done>2 courgettes<item-todo-done><item-todo-done> salt and pepper to taste<item-todo-done>
For the Base
<item-todo-done>3 tbsp olive oil<item-todo-done><item-todo-done>1 onion<item-todo-done><item-todo-done>1 celery stick<item-todo-done><item-todo-done>1 leek<item-todo-done><item-todo-done>3 cloves of garlic<item-todo-done><item-todo-done>2 tbsp capers<item-todo-done><item-todo-done>½ tsp dried oregano<item-todo-done><item-todo-done>½ tsp dried rosemary<item-todo-done><item-todo-done>½ tsp dried thyme<item-todo-done><item-todo-done>100g pitted green olives<item-todo-done><item-todo-done>40g sultanas<item-todo-done><item-todo-done>2 x 400g cans of butter beans<item-todo-done><item-todo-done>50ml water<item-todo-done><item-todo-done>1 lemon<item-todo-done><item-todo-done>20g fresh parsley<item-todo-done><item-todo-done>20g pine nuts<item-todo-done><item-todo-done>¼ tsp chilli flakes<item-todo-done><item-todo-done>1 tbsp extra virgin olive oil<item-todo-done>
Before you start
Oven or air fryer 200C | 1 large baking tray lined with baking paper | 1 small baking tray | Large frying pan
Prep the veg
- Cut the courgette into 1cm rounds
- Peel and dice the onion
- Slice the celery
- Slice the leek into half moons
- Peel and mince the garlic
- Roughly chop the capers
- Pick the parsley leaves and roughly chop
Roast the courgette
- Spread the courgette on the baking tray, drizzle with the olive oil, salt and pepper
- Roast for 25 minutes or air fry for 15 minutes until cooked and lightly caramelised
- Spread the pine nuts on the small baking tray and bake for 5 minutes to toast
Cook the base
- Heat a large frying pan over a medium heat with the olive oil
- Add the onion, leek and celery with a pinch of salt and cook until softened
- Add the garlic, capers, dried oregano, thyme and rosemary cooking for 2 minutes
- Pour in the butterbeans with their juices, the olives and sultanas
- Add the water, lemon zest and juice and bring to a simmer for 5 minutes, mixing everything together, then taste and season with salt and pepper
- Stir through the roasted courgette and top with the pine nuts, chilli flakes, parsley and drizzle of extra virgin olive oil