Spaghetti Caponata – 335 calories


This is very healthy, easy and quick to prepare Sicilian pasta dish…. and not too bad on the calories either. The sweetness of the roasted aubergine and raisins add a nice balance counteracted by the saltiness of the olives and capers.

Spaghetti Caponata

Serves:  4

Calories per serving:  335.2


Aubergine, Raw – 600g

Olive Oil – 30ml

Red Onion, peeled and diced – Half an onion/65g

Celery, Raw – 2 sticks/71g

Garlic, Raw, peeled and finely diced – 2 Cloves/6g

Oregano, Dried – 1 Tsp/1g

Tomatoes, Chopped, in Rich Tomato Juice – 1 Can/400g

Raisins – 40g

Olives, Kalamata, Pitted – 30g

Vinegar, Red Wine – 2 Tbsps/30ml

Parsley, Dried – 2 Tsps/2g

Capers, in Brine  – 1 Hpd Tsp/10g

Spaghetti, Whole Wheat, Dry Weight – 200g


Preparation: Remove stalk from aubergine and cut into 3cm cubes. Peel and dice onion and garlic.

Trim and slice celery stalks. Chop the olives into quarters.

STEP 1   Heat the oven to 220C/fan 200C/gas 7. Toss the aubergine with half the oil and a little seasoning, and tip onto a large non-stick baking tray. Roast for 20-30 minutes stirring half way through until charred and soft.

STEP 2   Meanwhile, heat the remaining oil in a large pan and cook the red onion and celery with a large pinch of salt for 10 minutes or until softening and a little caramelised. Add the garlic and oregano, and cook for a minute before adding the tomatoes and 100ml of water.

Tip in the roasted aubergine and simmer for 15 minutes until the sauce has thickened and the aubergine is very soft. Add the raisins, capers, olives and red wine vinegar, and season. Keep on a low heat.

STEP 3    Cook the pasta following pack instructions, then drain. Tip the drained pasta into the caponata with the parsley. Stir well, then serve.

Nutrition Data Per Serving

Calories (kcal) 335.2

Protein (g)  9.9

Carbohydrate (g) 47.2

Fat (g)  11.5

Fruit & Veg  4.0

Fibre (g)  9.6

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