This colourful and fresh-tasting meatless main course makes a great hot lunch.  To serve at dinner, or for especially hearty appetites, add a little meat or fish.  The anchovies ‘melt’ during cooking and leave behind just a piquant flavour note.

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Serves: 4

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Ingredients

  • 1/4 cup (50 mL) olive oil
  • 3 Ontario Greenhouse Sweet Peppers (mixed colours), cut in bite-size pieces
  • 2 Ontario Greenhouse Tomatoes, chopped
  • 1 Ontario Red Onion, chopped
  • 2 cloves Ontario Garlic, minced
  • 1 can (50 g) anchovies, drained
  • Pinch granulated sugar
  • 1 can (19 oz/540 mL) lima beans, rinsed and drained
  • 1 tbsp (15 mL) each chopped fresh oregano and Ontario Parsley
  • 1 tbsp (15 mL) wine vinegar
  • 1 tbsp (15 mL) capers
  • Salt and pepper
  • 1/2 cup (125 mL) shredded Ontario Mozzarella Cheese
  • 1/4 cup (50 mL) grated Parmesan cheese

Instructions

In large skillet, heat oil over medium heat. Add sweet peppers, tomatoes, onion, garlic, anchovies and sugar; cook, stirring occasionally, for 20 minutes or until vegetables are tender and lightly browned.

Stir in beans, oregano, parsley, vinegar and capers; cook, stirring occasionally, for 3 minutes. Season with salt and pepper to taste.

Top with mozzarella and Parmesan cheese; cover and cook for 2 minutes or until cheese has melted. Serve from skillet.

Nutritional information

1 Serving:

  • PROTEIN: 17 grams
  • FAT: 20 grams
  • CARBOHYDRATE: 35 grams
  • CALORIES: 378
  • FIBRE: 8 grams