Mediterranean Olive Casserole

The ultimate comfort food that will wrap you in a hug with each bite. Full of olives, capers, black beans and a rich tomato sauce.

SERVES: 4 | TIME: 30mins | COST PER SERVE: $5.20 | GLUTEN FRIENDLY

Ingredients:

Casserole:

1 brown onion

6 cloves garlic

1 sprig rosemary

2 carrots

10x mushrooms

2 cups dried chick peas

1x 400ml can tomato paste

1/2 cup olives (green or black)

1tsp salt

1/2 tsp pepper



To Serve:

Mashed Potatoes

Side Salad

1/4 capers, drained

Fresh parsley


Method:

In a large pot with a lid, saute the garlic and onion on low for 4-5 minutes with a splash of oil. Slide the rosemary leaves from the stalk, add the leaves in with the onion and garlic and disposing of the stalk.


Chop all vegetables and add these too, before adding the chick peas, tomato paste, 600mls of water (same size 1 1/2 cans), the olives, salt and pepper. Put the lid on and simmer on a low heat for 30 minutes.


Remove the capers form the jar and drain the liquid from them. Put a small frying pan on high heat with 2TBS of cooking oil, and fry the capers for 5-6 minutes or until they are nice and golden. Ensure the pan and oil are really hot before adding the capers - this will make them nice and crispy. Remove them from the pan and drain on a clean tea towel for a few minutes, they will crisp up.


Serve with mashed potatoes, side salad, and top with the crispy capers and fresh parsley.

Sourcing Ingredients While Contributing Zero Waste to Landfill:

Broccoli, onion and avocado from your local farmers market. Take reusable produce bags or simply take a basket. Don't buy anything if it is pre-packaged in a plastic bag - find something to substitute it with (or find a different market!). The flavour, quality and price at farmers markets is almost always superior to supermarkets, plus you are supporting local.


Dried goods (coconut flakes, spices, salt, almonds and sunflower seeds) from your local bulk bin store. Because they are all dried goods you can buy in bulk as they have a long shelf life. The variety at bulk bin stores is so much better than the supermarket.


Soy sauce and liquid smoke: are two pantry essentials you can buy in glass bottles and reuse or recycle at end of use.

Sustainability:


Coconuts aren't able to grown in NZ. Info on food transportation? Link to Hannah xxx's article here?


Broccoli fun facts here.

Nutrition:


If you'd like to know more about plant-based nutrition, contact us and we can give you the details of some plant-based nutritionists.

0 views0 comments