Vegan Courgette Noodles alla Caponata

​​​A delicious, heaven recipe as part of my Diabetes Management week. 

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Recipe (serves  4–6):


Preparation: 15 minutes
Cooking: 45 minutes


For the Sauce:
1 litre Passata
2 medium aubergines
2 medium courgettes
2 medium red onions
4 sticks of celery
4 garlic cloves
4 Tbsp Balsamic vinegar
1 tbsp tomato paste
1 tbsp coconut oil
Salt
Pepper


Courgette Noodles:
2–4 large courgettes
1 tbsp salt
1 tsp vinegar


Coulis:
25 g basil (a small bunch)
2 tbsp capers
1 garlic clove
2 tbsp extra virgin olive oil
Salt
Pepper

This recipe uses French ratatouille as a base with delicious capers and crunchy toasted pine nuts and is simply delicious. The dish can be enjoyed hot or cold and is ideal for a lunchbox.

     1. Spiralise the courgette using a spiraliser or a julienne peeler. Place the noodles inside a large mixing bowl and add the salt and vinegar. Mix well with your fingers. Set aside for 20 minutes.

     2. In a large shallow pan, melt the coconut oil and add the chopped onions, celery and crushed garlic. Place the lid on and melt gently over slow-medium heat, until the onion pieces appear translucent.

     3. Add the courgettes and aubergines chopped into large cubes (about 1–2 inches) and cook for about 3 minutes, stirring regularly.

     4. Add the tomato paste and fry gently until nicely caramelised (not burnt). Deglaze with the balsamic vinegar.*

     5. Pour the passata (or if you prefer to use fresh tomatoes, chop 8 large tomatoes into small pieces), and replace the lid on. Bring to the boil and simmer for about 35 minutes. Leave to cool slightly before serving.

     6. In a small bowl, combine the capers, the chopped basil (leaves and stock) and the crushed garlic cloves with a fork and add the olive oil. You can also use a small food processor. Leave to infuse for about 20 minutes.

     7. Place the noodles into a colander and thoroughly rinse the salt and vinegar. They should not taste salty. Squeeze the noodles gently to remove the excess water and set them aside on a kitchen towel until needed.
 
​     8. Once ready to serve, bring a pan with water to the boil and dip the noodles. Boil the noodles gently for 2–3 minutes. Drain and divide into plates. Cover with the sauce and a little of the coulis. Keep some of the coulis to put on the table. You can also add a few black garlic cloves to bring a surprising balsamic-like taste, known to be hundred of times more potent than regular garlic; great for the liver.

* I like to add Balsamic to tomato sauces because it makes it easier to digest and less burning to the stomach, nicely and deliciously replacing sugar. 

As featured in the Diabetes - Self Management Magazine (US) - September 2019