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Sweet vegetable, sardine and bean stew

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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

Method

  1. 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.

  2. 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.

  3. 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.