Sweet vegetable, sardine and bean stew
Dr Rupy's sweet and spicy stew is packed with protein and omega 3, making it both filling and healthy.
In November 2023, this recipe was costed at an average of £1.17 per portion (not including the capers) when checking prices at four UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard.
Ingredients
- 4 tbsp olive oil, plus extra for drizzling
- 200g/7oz red onion, thinly sliced
- 200g/7oz celery, thinly sliced diagonally
- 200g/7oz courgette, cut into 2cm/¾in cubes
- 300²µ/10½´Ç³ú aubergine, cut into 2cm/¾in cubes
- 200g/7oz red pepper, thinly sliced
- 400g tin chopped tomatoes
- 2 tbsp red or white wine vinegar
- 2 tsp capers in brine (optional)
- 2 tbsp runny honey
- 2 tbsp tomato purée
- 2 garlic cloves, grated
- 1–2 tsp dried chilli flakes
- 400g tin butter beans, drained and rinsed
- 400g tin chickpeas, drained and rinsed
- 120g tin sardines in water, drained
Method
Heat the oil in a large casserole over a medium heat and fry the onion, celery, courgette, aubergine and pepper for 12 minutes, stirring occasionally. The vegetables should soften, become sticky and golden, and smell sweet.
Add the tomatoes, vinegar, capers (if using), honey, tomato purée, garlic, chilli flakes, beans and chickpeas and stir to combine. Bring to a very low simmer, place the sardine fillets on top of the mixture and cover with the lid.
Cook for 20 minutes, then remove the lid and serve with an extra drizzle of olive oil.
Recipe Tips
If preferred, swap the aubergine for celeriac, swede or parsnip. You can also swap the courgette for fennel or green pepper and swap red onion for shallots, white onion or spring onions.