Vibrant Eggplant Caponata with Chickpeas & Olives

Tender roasted eggplant and golden chickpeas layered with cauliflower rice, colourful Mediterranean vegetables and topped with briny olives and capers, fresh dill and slithered almonds for crunch. Drizzle with our rich balsamic vinaigrette for the perfect bite. Gluten free, fibre rich to support gut health and vitamin-rich, this one is sure to satisfy.

Allergens

Tree-nuts

Sulphites

Shelf Life: 11 Days

Key Ingredients

Roasted Eggplant, Chickpeas, Cauliflower Rice, Capsicum, Cabbage, Onion, Seasoning [Dehydrated Vegetables, Spices and Herbs, Sugar, Natural Flavour, Food Acid (Citric Acid), Spice Extract (Paprika Oleoresin)], Salt], Olives (Acidity Regulator (330), Almonds, Dill, Capers (Acidity Regulator (Acetic Acid)], Olive Oil, Salt, Pepper, Balsamic Vinaigrette [Olive Oil, Balsamic Vinegar [Wine Vinegar, Concentrated Grape Must, Antioxidant (224) (Sulphites)]

Chickpea

As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Caulfilower

Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

Eggplant

Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. It's also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes.

Capsicum

Contains contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage

Servings Per Pack	1
Serving Size	350
	Average Quantities per serving		Average Quantities per 100 g
Energy	2140	kJ	611	kJ
	512	Cal	146	Cal
Protein	14.7	9	4.2	g
Fat, total	35.8	g	10.2	g
-saturated	4.8	g	1.4	g
Carbohydrate	29.3	g	8.4	g
-sugars	10.3	g	2.9	g
Dietary Fibre	8.4	g	2.4	g
Sodium	979	mg	280	mg

Allergen Advice: Prepared in an environment containing Gluten (Wheat, Oat, Barley), Fish, Egg, Milk, Peanut, Soy, Sesame, Almond, Brazil Nut, Cashew, Macadamia, Pecan, Pistachio, Pine Nut, Walnut and Sulphites. We take great care in preparing our products, however we cannot guarantee the absence of these allergens.

About IKU

Our Story

IKU is Australia's original plant-based eatery, serving nourishing vegan meals for more than 40 years. Today, we make it easier to eat well with a range of ready-made plant-based meals, snacks and meal plans delivered directly to your door. Our mission is to make healthy eating easier while caring for people and the planet.

A plant-based diet focuses on foods that come from plants, including vegetables, fruits, legumes, grains, nuts and seeds. While some people use the term flexibly, every IKU meal is 100% vegan and made without animal products.

Yes. We believe healthy eating should be simple and enjoyable. Our meals are built around vegetables, legumes, grains and plant proteins, with a focus on balanced nutrition, fibre and wholefood ingredients. We don't use artificial preservatives and every meal is designed to nourish you.

Yes. Choose from more than 60+ plant-based meals, snacks, treats and sides, or select one of our curated meal plans if you'd prefer us to do the planning for you.

Shelf life varies by product. Most ready-to-heat meals have around 11 days shelf life, bowls typically have 4 days, pies and tarts around 8 days, and some mushroom products up to 18 days. Every meal includes a use-by date shown on the meal product page on our website and on pack to ensure you can enjoy maximum freshness and quality.