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Israeli courgette, artichoke and caramelised onion paté

Prep: 30 mins

Cook: 20 mins

Serves: 8

    A light and flavourful healthy alternative to chopped liver. The onions and artichoke are good for digestive health. Fresh parsley is packed with nutrients and is a natural detoxifier. Courgettes become bitter as they age, so use nice fresh, firm ones which take on a sweet, nutty flavour when seared or stir-fried.

    The onions and artichoke are prebiotic so good for digestive health. The courgettes are stir-fried in coconut oil, which has a high smoke point so can reach high temperature without breaking down into harmful aldehydes (be sure to use culinary expeller pressed oil which doesn't taste or smell of coconut) while  the onions are gently caramelised in heart-healthy olive oil. Plenty of fresh parsley adds vibrancy but is also packed with nutrients and a natural detoxifier.

    Serves 6 -8

    Keeps for 3 days in the fridge. Do not freeze.

     

    Ingredients:

    2 medium courgettes, very thinly sliced

    2 tbsp coconut oil

    ½ tsp fine sea salt

    ½ Spanish onion, thinly sliced

    1 tbsp light or refined olive oil

    10 grinds of black pepper

    1 large or 2 small canned artichoke bottoms, roughly chopped

    Small handful of parsley, roughly chopped

    2 large hard-boiled eggs, shelled and quartered

    pinch of Cayenne or paprika, optional

    Method:

    • Heat the coconut oil in a wok or very large frying pan till almost smoking.
    • Add half the courgettes and a generous pinch of salt then spread them out in a single layer. Cook without stirring for 2 minutes until the underside is golden brown, then stir-fry for a further 2 minutes. Transfer to a bowl and cook the remaining courgette in the same way.
    • Heat the olive oil over gentle heat in the same pan and add the onions sprinkled with another generous pinch of salt.
    • Cover and cook gently, stirring occasionally, for 10-15 minutes until the onion is very soft and beginning to colour. Uncover, add courgettes and cook over medium heat shaking the pan occasionally, until the onion is slighty caramelised and the courgettes feel tender when pierced with a sharp knife.
    • Meanwhile, blitz the artichoke bottoms and parsley in the food processor until finely chopped. Add the vegetables with their juices and the spices and pulse until you have a rough puree. Reserve a quarter of the egg for decorating the finished dish, then add the rest to the mixture and pulse until evenly chopped as in chopped liver. Taste the mixture, adding salt or pepper to taste.
    • Turn into a container and chill until needed. Allow to come to room temperature before serving, topped with chopped parsley and finely chopped hard-boiled egg.

     

     

    Method
    • Heat the coconut oil in a wok or very large frying pan till almost smoking.
    • Add half the courgettes and a generous pinch of salt then spread them out in a single layer. Cook without stirring for 2 minutes until the underside is golden brown, then stir-fry for a further 2 minutes. Transfer to a bowl and cook the remaining courgette in the same way.
    • Heat the olive oil over gentle heat in the same pan and add the onions sprinkled with another generous pinch of salt.
    • Cover and cook gently, stirring occasionally, for 10-15 minutes until the onion is very soft and beginning to colour. Uncover, add courgettes and cook over medium heat shaking the pan occasionally, until the onion is slighty caramelised and the courgettes feel tender when pierced with a sharp knife.
    • Meanwhile, blitz the artichoke bottoms and parsley in the food processor until finely chopped. Add the vegetables with their juices and the spices and pulse until you have a rough puree. Reserve a quarter of the egg for decorating the finished dish, then add the rest to the mixture and pulse until evenly chopped as in chopped liver. Taste the mixture, adding salt or pepper to taste.
    • Turn into a container and chill until needed. Allow to come to room temperature before serving, topped with chopped parsley and finely chopped hard-boiled egg.

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