Cauliflower Caponata
A satisfying sweet and savoury combination of cauliflower, red wine vinegar, tangy green olives and capers, perfectly balanced by the juicy sweetness of plump sultanas. This gorgeous starter or side dish is cooked with fresh tomatoes, shallots, celery, garlic and spiced with cumin, turmeric and chilli flakes. The final garnish is a lovely combination of parsley and flaked almonds.
Details
- Two of your Five a day
- Low saturated fat
- Source of fibre
- Under 500kcal per portion
- Frozen
- Gluten free (though made in a kitchen that handles Gluten)
For best results, microwave straight from the freezer:
Microwave (850W):
Single portion (400g) - Remove the compostable pouch and place the meal in the Small Glass Dish, or any microwave proof container. Heat on full power for 3 minutes with the lid off, then gently break apart the centre with a fork. Cook for a further 1 minute with the lid on. Remove from the microwave and stand for 1 minute before serving.
Double portion (800g) - Remove the compostable pouch and place the meal in the Medium Glass Dish, or any microwave proof container. Heat on full power for 3 minutes with the lid off, then gently break apart the centre with a fork. Cook for a further 2 minutes with the lid on. Remove from the microwave and stand for 1 minute before serving.
Timings may differ. Always ensure food is piping hot before serving.
Oven (Fan):
Pre-heat the oven to 180°C
Single portion (400g) - Remove the compostable pouch and place your meal in the Small Glass Dish provided. Heat uncovered for 5 minutes, then cover and cook for a further 10 minutes. Check your meal is piping hot, then serve.
Double portion (800g) - Remove the compostable pouch and place your meal in the Medium Glass Dish provided. Heat uncovered for 5 minutes, then cover and cook for a further 15 minutes. Check your meal is piping hot, then serve.
Timings may differ. Always ensure food is piping hot before serving.
Cauliflower (54%), Tomato, CELERY, Kalamata Olives (Olives, Water, Salt, Sunflower Oil, Red Wine Vinegar, Acidity Regulator (Lactic Acid)), Shallots, Olive Oil, Raisins, Almonds [NUTS], Red Wine Vinegar (Red Wine Vinegar, Antioxidant (Potassium Metabisulphite (SULPHITES)), Parsley, Capers, Garlic, Light Brown Sugar, Salt, Turmeric, Cumin Seeds, Chilli Flakes, Black Pepper
|
per 100g |
Per 180g |
|
|
Energy |
511kJ/123kcal |
920kJ/221kcal |
|
Fat |
8.6g |
15g |
|
of which Saturates |
1.1g |
2.1g |
|
Carbohydrate |
7.1g |
13g |
|
of which Sugars |
6.0g |
11g |
|
Fibre |
2.4g |
4.3g |
|
Protein |
2.9g |
5.3g |
|
Salt |
0.60g |
1.1g |
Zero Waste
Our food packaging is 100% bio-degradable and compostable. Our postal boxes and ice packs are fully recyclable or reusable. And we plant 1 square foot of UK woodland with every order to offset your delivery.
Consciously Sourced
Locally and ethically sourced from the finest producers in the Cotswolds and UK
Plant-based
We source the finest ingredients from heirloom varieties of vegetables, foraged ingredients, exotic herbs and spices to elevate each of our meals
