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Spicy tomato sauce with vegetable dippers
This fresh tomato sauce makes a lovely dip - and the deep-fried vegetables make an ideal accompaniment.
What you need
- for the tomato sauce
- 3 tsp vegetable oil for frying
- 1 onion, peeled and finely chopped
- 2 cloves garlic, peeled and crushed
- 1/2 tsp chilli powder
- 1 tsp ground coriander
- 350 g ripe tomatoes, peeled and chopped
- 1 tsp worcestershire sauce
- 150 ml red wine
- 1/2 tsp caster sugar
- 6 tsp tomato puree
- seasoning
- 1 tsp chopped fresh oregano
- for the batter
- 100 g plain flour
- 1/2 tsp salt
- 2 eggs, separated
- 150 ml beer
- 6 tsp vegetable oil
- for the dippers
- 1 large aubergine, trimmed and thinly sliced
- 1 large courgette, trimmed and sliced diagonally
- 1 red pepper, cored, de-seeded and cut into thick strips
- 1 yellow pepper, cored, de-seeded and cut into thick strips
- vegetable oil for deep-frying
Method
Heat the oil in a frying pan. Add the onion, garlic, chilli and coriander. Fry for 2-3 min until softened.
Stir in the chopped tomatoes, Worcestershire sauce, wine, sugar, tomato puree, seasoning and oregano. Bring to the boil. Simmer for 15 min, stirring occasionally until thickened.
Meanwhile, sift the flour and salt into a bowl. Make a well in the centre. Add the egg yolks. Whisk in the beer a little at a time until a smooth batter has been obtained.
Stir in the oil. Whisk in the egg whites in a clean bowl until firm but not dry. Gently fold into the batter mixture. Heat the vegetable oil in a deep fat fryer or large saucepan to 180°C.
Dip the prepared vegetables into the batter to evenly coat then shake off any excess. Fry a few coated vegetables at a time in the oil for 3-4 min until crispy and golden. Drain thoroughly on kitchen paper. Keep warm. Repeat until all vegetables are cooked.
Serve the vegetables with the hot sauce.
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Preparation 35 minutes Cook 29 minutes Total 1 hour, 4 minutes -
Energy 376 kcal/serving Fat 2.57 g/serving Carbohydrates 174.04 g/serving Glycaemic Index 34 Glycaemic Load 15.08 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1577 | 282 | 10475 | 8350 |
| Energy (kcal) | 376 | 67.4 | 2500 | 2000 |
| Protein (g) | 11.0 | 1.97 | ||
| Carbohydrate (g) | 46.7 | 8.36 | 345 | 275 |
| Fat (g) | 14.4 | 2.57 | 95 | 70 |
| Fat (saturated) (g) | 2.39 | 0.43 | ||
| Fibre (g) | 8.11 | 1.45 | ||
| Sodium (mg) | 373 | 66.9 | ||
| Salt (equivalent) (g) | 0.93 | 0.17 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 422 | 75.6 | 800 |
| Vitamin B-12 (µg) | 0.30 | 0.05 | 1 |
| Vitamin B-6 (mg) | 0.60 | 0.11 | 2 |
| Vitamin C (mg) | 195 | 35.0 | 60 |
| Vitamin D (µg) | 20.1 | 3.60 | 266 |
| Vitamin E (mg) | 3.70 | 0.66 | 10 |
| Zinc (mg) | 1.25 | 0.22 | 15 |
| Calcium (mg) | 134 | 24.1 | 800 |
| Folate (mcg) | 138 | 24.7 | 200 |
| Iron (mg) | 3.70 | 0.66 | 14 |
| Magnesium (mg) | 79.7 | 14.3 | 300 |
| Niacin (mg) | 4.24 | 0.76 | 18 |
| Pantothenic acid (mg) | 1.30 | 0.23 | 6 |
| Riboflavin (mg) | 0.45 | 0.08 | 1.6 |
| Phosphorous (mg) | 203 | 36.4 | 800 |
| Thiamin (mg) | 0.46 | 0.08 | 1.4 |
This recipe is:
- Low in fat
Citrus free
Corn-free
Cow-dairy free
Dairy free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, fresh oregano or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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