Slow Cooked Aubergine & Courgettes
A delicious veggie dish full of health and flavour.
Excellent source of vitamin A, B, C, minerals and fibre.
Rich in cell protecting anti-oxidants. Also, a great source of polyphenols which are known to support gut health.
Serves 4
Takes 120 minutes
Ingredients
- 500g aubergine cut into 6cms slices
- 500g courgette cut into 6cms slices
- 1 chopped white onion
- 2 chopped sticks celery
- 6 – 8 crushed garlic cloves
- 500g vine tomatoes
- 2tbs dried oregano
- 1tbs ancho chilli flakes
- 1-2 tbs tomato paste
- 150ml olive oil
- ¼ lemon squeezed
- bunch fresh basil
- sea salt & black pepper
Method
Put the aubergine, courgettes, onion, celery, garlic, dried oregano, ancho chilli flakes, tomato paste, good pinch sea salt, black pepper and olive oil into a large oven proof pan, and stir well.
Place the lid on the pan and cook very gently on the hob. Stir once or twice.
Allow all the ingredients to cook down with the aubergine and courgettes remaining their shape.
In the meantime, pre heat the oven to 200°C or 390 °F.
After 50 to 60 minutes, add the cherry tomatoes to the pan.
Place the pan in the oven with the lid off for 25 to 30 minutes, allowing the cherry tomatoes to burst.
Remove from the oven.
Decanter into a large serving bowl.
To Serve
Serve with a portion of pasta or courgetti, or simply as a dish on its own with rustic bread.
Garnish with a drizzle of the lemon juice and fresh basal.
Season with sea salt & black pepper to your taste.
Tips
If you have any of the dish left over, portion into sealable, biodegradable freezer bags and label. Then lay flat on top of each other for perfect space saving in your freezer. A quick healthy, ready-made meal at your disposal. Simply take the bag out of the freezer, place into a jug of cold water to de-frost and re-heat.
Store
Fridge 3 days.
Freezer 3 months.
Food Produce
Ideally use organic food produce where possible.
Visit your local food suppliers or farmers market for fresh produce.
Consider the animal welfare when selecting fresh meat,poultry, eggs and dairy.
Select foods that are ethically sourced.
Ideally know the provenance.
Consider eating more sustainable foods.
Helpful Books
Author: Angela Taffinder the founder of Emporium Treatment Clinic. A practising Aesthetician for 35+ years, holistic and wellbeing advocate and yoga instructor. The creator of Yoga & Vitality.