This summer dish is full of vegetables with antioxidant and anti-inflammatory phytonutrients. Cut the courgettes into larger cubes to retain their nutrients as they cook.
SERVES 4
PREP TIME 15 MINS
COOK TIME 25 MINS
Recipe Ingredients:
| 1 tbsp olive oil |
| 4 shallots, finely chopped |
| Salt and freshly ground black pepper |
| 1 pinch of oregano or marjoram |
| 2 red peppers, deseeded and chopped |
| 2 yellow peppers, deseeded and chopped |
| 1 aubergine, chopped |
| 1 courgette, chopped |
| 4 tomatoes, skinned and chopped |
| 2 garlic cloves, crushed |
| 2 tbsp olive oil |
| 4 tbsp finely chopped parsley leaves, plus extra to garnish |
| Brown basmati rice, to serve |
Recipe Methods:
| 1 Heat the olive oil in a large, heavy-based saucepan over a medium-to-low heat. Add the shallots and a pinch of salt, and stir until the shallots begin to turn translucent. Add a dash of water to bring the temperature down and to add moisture to the pan. After 2-3 minutes add the oregano and the peppers. Cook until the peppers have softened. |
| 2 Add the aubergine and the courgette, and when the liquid in the pan has reduced, add the tomatoes. Let the mixture simmer for 15 minutes over a low heat, taking care not to let the vegetables stick to the base of the pan and burn. |
| 3 Add the garlic and a little more olive oil for added flavour and cook for a further 5 minutes. Mix in the chopped parsley and add salt and black pepper to taste. Serve on a bed of brown basmati rice with some parsley scattered on top. |
NUTRITIONAL INFORMATION (per recipe)
| Fat : 47.1 g | Fibre : 35 g |
| Iron : 9.22 mg | Sugar : 52.29 g |
| Calcium : 287.48 mg | Sodium : 870.48 mg |
| Potassium : 4388.87 mg | Calories: 1503.98 kcal |
| Protein : 32.39 g | Vitamin A : 13810.17 IU |
| Vitamin C : 883.31 g | Carbohydrates : 213.48 g |
| Saturated Fat : 6.77 g | Cholesterol : 0 mg |