Israeli courgette, artichoke and caramelised onion paté
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 stirfried.
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 1015 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 A tasty and healthy alternative to chopped liver 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.