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Free-range Sicilian-style Pork Caponata with Quinoa & Lentils
A Sicilian classic, bursting with Mediterranean flavour. Roasted summer veg tossed through sizzling free-range British pork mince. Simmered away with sweet raisins and salty capers. Paired with fluffy quinoa and garnished with flaked almonds to finish.
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 40g raisins (Raisins, Sunflower Oil)
- 1 handful of fresh basil
- 390g chopped tomatoes (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 40g capers (Water, Salt, Vinegar)
- 500g puy lentils & wholegrain quinoa (48% Cooked Whole Grain Quinoa (Water, Quinoa) 48% Cooked Puy Lentils (Water, Puy lentils) Onion Olive Oil Laurel Salt)
- 1 tbsp maple syrup (maple syrup(100%))
- 1 onion
- 10g flaked almonds (Nuts)
- 2 aubergine
- 2 pepper
- 500g free-range pork mince
- 4 garlic clove
Nutritional Information
Calories: 612
Protein: 37g
Carbs: 46g
Fat: 30g
Free-range Sicilian-style Pork Caponata with Quinoa & Lentils
A Sicilian classic, bursting with Mediterranean flavour. Roasted summer veg tossed through sizzling free-range British pork mince. Simmered away with sweet raisins and salty capers. Paired with fluffy quinoa and garnished with flaked almonds to finish.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Pull out a large lidded baking dish & a large frying pan
Roast the veg
- Dice the aubergines and peppers into 3cm chunks
- Place both into the large baking dish and toss with 2 tsp oil, a pinch of salt and pepper. Roast for 10-15 mins, until soft and golden
Combine the flavours
- Finely dice the onion. Finely chop or crush the garlic
- Heat the large frying pan with 2 tsp oil on medium-high heat. Once hot, add the onion and pork and cook for 7 mins, breaking up the pork with a wooden spoon
- Add the garlic, cook for 1 min, then add chopped tomatoes, maple syrup, capers and raisins. Season with salt and pepper
Finish roasting
- After 10-15 mins, add the pork and onion mixture to the veg baking dish. Cover with the lid and roast together for a final 15-20 mins, until the sauce thickens and the pork is cooked through
Quinoa time
- Pick the basil leaves from the stalks and roughly chop
- Rinse and reheat the large frying pan on medium-high heat. Once hot, add the quinoa and break it up with a spoon. Add a splash of water and cook for 2-3 mins, until piping hot
Plate up
- When everything's ready, mix the remaining basil into the caponata and sprinkle over the almonds. Serve into bowls, with the quinoa alongside
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