Courgetti Puccanesca – £1.27 Per Portion – 15 Minutes Prep & Cook

I try my best to get a vegetarian or vegan dish up every couple of weeks. Apart from everything else I like to have a day without meat every now and again and if I cook up a good batch of delicious vegan or vegetarian food, it gives me that option whenever I like.

I actually learned how to cook this from my Step-Dad, he’s a wonderful cook and this is one of his go to dishes. He’s Scottish and until very recently, him cooking this led me to believe that a caper was solely a Scottish thing, having had a little read on Wikipedia ‘The main production areas are in harsh environments found in Morocco, the southeastern Iberian Peninsula, Turkey, and the Italian islands of Pantelleria and Aeolian Islands, especially Salina.’ So just a little bit off then….

As i’m sure you’ve all seen, there’s a big big trend in spiralising vegetebales in order to replace carbohydrates such as spaghetti in meals. I have to say i’m a big advocate as apart from anything else, it adds another load of nutritious veg to my meals when I want to use it. Further to that, I often simply mix the two and thus i’m left with somewhat of a hybrid with plenty of carbs should I want them, along with plenty of veg to match. The only big big note, as i’ve put in the recipe is DO NOT COOK THE COURGETTI FOR TOO LONG. It will start to reduce very very quickly after around 2 minutes of heating on a high heat, so you just want to heat it through and get it off the heat.

Anyway, all of that aside, the Mediterranean tang that the tomato combined with the olives and capers brings to this dish is absolutely divine. It’s also very filling which is a big problem I normally face when I go for carb-free meals. I could go as far to say it ticks all the boxes for me; Cheap, Lean, Healthy and, of course, delicious. Enjoy!


INGREDIENTS

  • 200g Cherry tomatoes (50p)
  • 750g Courgette Spaghetti (£2)
  • 1 tbsp chopped garlic (8p)
  • 40g sliced black olives (dry weight) (30p)
  • 1 large fresh chilli (35p)
  • 50g capers (dry weight) (80p)
  • 15g fresh basil (35p)
  • 1 medium onion (30p)
  • 1 tbsp dry basil (10p)
  • 1 can chopped tomatoes (30p)

RECIPE

You’ll need a large frying pan for the Puttanesca and a wok for the courgetti.

1. Finely dice the onion, quarter the cherry tomatoes, roughly chop the basil and finely chop the fresh chilli. 5 minutes.
2. Pop the onion and chillis in a frying pan at a medium to high heat for 3 minutes, then throw in the garlic, capers, cherry tomatoes and olives for 2 minutes more, along with plenty of salt and pepper. 5 minutes.
3. Pop the can of chopped tomatoes in with that, stirring for another 5 minutes on a medium heat.
4. After the tomatoes have been on for 2 minutes. Pop the courgetti in the wok with plenty of salt on a high heat, and stir just until hot for 2 or so minutes and no more.

Take everything off the heat and serve the Puttanesca on the Courgetti. If you’re not vegan then grate a little bit of Parmesan over it if you want! ENJOY ????

 

 

 

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