A classic dish that’s so versatile and counts for several of your five-a-day!  Slow cooking on medium to low heat makes the most of the flavours. It is another versatile dish. Enjoy!


  • 3-4 tbsp olive oil
  • 1 large red onion
  • 2 cloves of garlic, crushed
  • 500g aubergine
  • 2-3 red peppers
  • Sprig of thyme or ¼ tsp dried thyme
  • 500g courgette
  • 500g tomatoes


  1. Cut the onion, aubergine, peppers, courgettes and tomatoes into small (about 1.5cm) dice.
  2. Heat 2 tbsp olive oil in a large frying pan. Turn the heat down to medium/low. Add the onion and a pinch of salt. Put the lid on and let them cook gently, without browning the onion. It’ll take about 15-20 mins. Don’t rush – you want the onions to be so soft that there is no crunch left when you try a bit.  Add the garlic and cook for a couple of minutes.
  3. Add the aubergine and pepper.  Stir to coat in oil.  If it looks a bit dry, add a tablespoon or two of olive oil.  Cover with a lid until they begin to soften – the aubergine will have darkened in colour.  This will take about 15-20 mins.  Stir occasionally to stop the bottom of the pan burning – but not too much as you want the ingredients to keep their shape! ⠀
  4. Add the thyme. ⠀
  5. Stir in the courgette and tomato.  Season with salt and pepper. ⠀
  6. Cook steadily on medium heat with the lid off until the wateriness disappears. ⠀
  7. Serve hot, warm or cold garnished with parsley or basil and maybe some olives.  Before serving, remove the thyme stalk, if used.⠀

**Always check the ingredients of any food you’re cooking with to make sure it doesn’t contain something you or your child should avoid.

More Recipes

  • Italian White Bean Soup with Rosemary

    Jen often has this soup for lunch on a Saturday. It’s quick and nutritious and sets the family up for an afternoon of fun! It’s also really adaptable – so if there are a few vegetables in the bottom of the fridge that need eating up, add those too.

  • Stephanie’s pasta with sausage sauce

    This recipe from Sarah’s mother has become a favourite in The Allergy Team’s households! 


    This is a great recipe to have up your sleeve for those days when you are not sure what to make but know you need to have something on the table quickly!

  • Chocolate-coated strawberries

    To our mind, nothing beats a handmade gift and these are perfect for little hands (with some help) to make as a Valentine’s Day treat or, frankly, any day of the year.

  • Sesame free hummus

    It’s easy to leave sesame (in the form of tahini) out of hummus and still have a really delicious, easy dip. This is one of our favourites!

  • Baked jacket potatoes

    Not so much of a recipe as a reminder not to forget about the humble British spud when you are planning what to feed your family. Potatoes are so versatile, packed with vitamin C and fibre and relatively inexpensive. They’re a great alternative to gluten-free pasta and rice.

Join our mailing list

Join our mailing list

Subscribe To Our Newsletter to receive the latest news and updates from our team.

Age of person with allergies

You have Successfully Subscribed!

Subscribe to our Newsletter

Subscribe to our Newsletter


Join our mailing list to receive the latest news and updates from our team.

Once you’ve signed up you’ll receive a welcome email from us. If it doesn’t appear in your inbox then please check all your email folders including “spam”.

GDPR and Privacy Policy

Allergies interested in (tick as many as apply)


You have Successfully Subscribed!