Caponata
Savor the bold, Mediterranean flavors of Caponata, a classic Sicilian dish that masterfully combines tender eggplant, vibrant bell peppers, and tangy green olives in a rich tomato-based stew. This versatile recipe is a delight for lovers of hearty, plant-based cuisine, featuring a harmonious balance of sweetness from sugar and acidity from red wine vinegar. Enhanced with capers and fresh basil, this vegetable medley is perfect when served slightly chilled as a topping for crusty bread, a flavorful side dish, or even a vegetarian main course. With just 20 minutes of prep followed by simple simmering, Caponata is both an effortlessly elegant dish and a celebration of Mediterranean cooking. Rich in texture, packed with robust flavors, and fully customizable, it’s a culinary experience you don’t want to miss!
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Recipe Information
Ingredients
- 2 medium eggplant
- 100 ml olive oil
- 1 large red onion
- 2 stalks celery stalks
- 1 large red bell pepper
- 400 grams canned tomatoes
- 50 grams green olives
- 2 tablespoons capers
- 60 ml red wine vinegar
- 1 tablespoon sugar
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 10 leaves fresh basil
Instructions
Dice the eggplants into 1-inch cubes. Place them in a colander, sprinkle with 1 teaspoon of salt, and let them sit for about 30 minutes to draw out excess moisture.
Rinse the eggplant under cold water to remove the salt and pat dry with paper towels.
Heat 50 ml of olive oil in a large pan over medium-high heat. Add the eggplant and cook for about 10 minutes until golden brown and softened. Remove the eggplant from the pan and set aside.
Meanwhile, finely chop the red onion, celery, and red bell pepper.
In the same pan, add the remaining 50 ml of olive oil. Add the chopped onion, celery, and red bell pepper, and cook for about 5-7 minutes until softened.
Add the canned tomatoes, breaking them up with a spoon, and bring to a simmer. Cook for 10 minutes to blend the flavors.
Stir in the cooked eggplant, green olives, and capers. Mix well and cook for another 5 minutes.
In a small bowl, combine red wine vinegar and sugar. Stir this mixture into the vegetable stew.
Season with salt and black pepper. Continue cooking for another 5 minutes until the flavors are well incorporated.
Before serving, roughly tear the fresh basil leaves and stir them into the caponata.
Allow the caponata to cool to room temperature or serve slightly chilled. Enjoy as a topping for bread, a side dish, or a main course.
Nutrition Facts
Calories |
387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1290 mg | 56% | |
| Total Carbohydrate | 31.5 g | 11% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 20.3 g | ||
| Protein | 4.8 g | 10% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 1088 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
