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Chunky primavera
Serves: 24 (makes approx 3 litres or 6 x 500ml jars, serves 4 per 500ml)
Time to make: 50 mins
Ingredients
- 2 tablespoons olive oil
- 6 courgettes, quartered lengthwise, chopped
- 4 stalks celery, chopped
- 2 large onions, chopped
- 4 cloves garlic, crushed
- 4 capsicums, chopped
- 2 litres passata
- 1 tablespoon dried oregano
- 2 tablespoons tomato paste
- 2 tablespoons sugar (or to your taste)
- salt and pepper (optional)
- a couple of handfuls of fresh parsley, chopped
- ½ cup lemon juice
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Instructions
1 Heat oil in a large stock pot. Cook onions, garlic and celery until soft. Add remaining vegetables.
2 When vegetables begin to soften, stir in passata, oregano, tomato paste, sugar and seasoning (if using). Bring to a simmer. Cook until vegetables are tender. Stir in parsley and lemon juice.
HFG tip
See our article Preserving basics for some handy preserving techniques.
Nutrition Info (per serve)
-
Calories 38cal
-
Kilojoules 160kJ
-
Protein 2g
-
Total fat 1g
-
–Saturated fat 0g
-
Carbohydrates 5g
-
–Sugars 5g
-
Dietary fibre 2g
-
Sodium 120mg
-
Calcium 20mg
-
Iron 0.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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