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Jackfruit Puttanesca with Mangetout & Butterbean Mash
Versatile and satisfying, organic Sri Lankan jackfruit is the star of our ‘mindful’ take on this Italian classic. You'll simmer it in a rich tomato sauce with capers, olives and zingy balsamic vinegar. Then, spoon the lot over a protein-rich butter bean mash, to soak up all the deliciousness. Are you ready to tuck in?
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 30g pitted black olives (use half) (Olives, Water, Red Wine Vinegar, Sea Salt, Grape Must)
- 1 handful of fresh flat-leaf parsley (use half)
- 80g mangetout (use half)
- 1 tbsp balsamic vinegar (use half) (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 110g baby tomatoes (use half)
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 220g jackfruit (use half) (Jackfruit, Sea Salt, Lime Juice, Water)
- 1 onion (use half)
- 200g passata (use half) (tomatoes, salt, citric acid)
- 20g capers (use half) (Water, Salt, Vinegar)
- 4 garlic clove
- 240g cannellini beans (use half) (Wheat, Mustard, Soya, Cereals Containing Gluten) (white beans, water)
Nutritional Information
Calories: 454
Protein: 18g
Carbs: 51g
Fat: 24g
Ingredients
- 30g pitted black olives (Olives, Water, Red Wine Vinegar, Sea Salt, Grape Must)
- 110g baby tomatoes
- 4 garlic clove
- 200g passata (tomatoes, salt, citric acid)
- 20g capers (Water, Salt, Vinegar)
- 80g mangetout
- 240g cannellini beans (Wheat, Mustard, Soya, Cereals Containing Gluten) (white beans, water)
- 220g jackfruit (Jackfruit, Sea Salt, Lime Juice, Water)
- 1 tbsp balsamic vinegar (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 1 onion
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 1 handful of fresh flat-leaf parsley
Nutritional Information
Calories: 444
Protein: 17g
Carbs: 49g
Fat: 24g
Jackfruit Puttanesca with Mangetout & Butterbean Mash
Versatile and satisfying, organic Sri Lankan jackfruit is the star of our ‘mindful’ take on this Italian classic. You'll simmer it in a rich tomato sauce with capers, olives and zingy balsamic vinegar. Then, spoon the lot over a protein-rich butter bean mash, to soak up all the deliciousness. Are you ready to tuck in?
Getting hungry?
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Goodness from natural food - full of fibre
Cooking Instructions
- Bring a saucepan filled with salted hot water to a boil. Add the mangetout and boil for 2-3 mins, until cooked. Drain, then drizzle with 1 tsp oil and season with sea salt. Set aside.
- Finely dice the onion. Finely chop or crush the garlic. Roughly chop the parsley and jackfruit. Halve the olives and fresh tomatoes. Drain and rinse the cannellini beans.
- Heat a medium frying pan with 1 tbsp oil on medium heat. Add the onion and half the garlic and cook for 5 mins, until softening. Add the passata, tomatoes, sundried tomato paste, capers, olives, jackfruit, vinegar, parsley and 150ml boiling water (75ml for 1 person). Season with sea salt and black pepper. Simmer for 5-10 mins, until the sauce has thickened.
- Reheat the saucepan with 2 tsp oil on medium heat. Add the remaining garlic and cook for 2 mins, then add the cannellini beans and 50ml boiling water (25ml for 1 person). Simmer for 5 mins, until softened. Season generously with sea salt and black pepper. Mash into a smooth consistency, adding more boiling water if needed.
- Serve the jackfruit puttanesca with the bean mash and mangetout.
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