Heart-Healthy Caponata
Discover the vibrant and wholesome flavors of Heart-Healthy Caponata, a modern twist on the classic Sicilian dish that's brimming with nutritious, Mediterranean-inspired ingredients. This recipe features tender, caramelized eggplant, sweet red bell peppers, and tangy green olives, all simmered with plum tomatoes, capers, and a splash of balsamic vinegar to create a rich, complex flavor profile. Fresh basil and parsley add a refreshing, herbaceous finish, while extra-virgin olive oil ties it all together for a heart-friendly boost of healthy fats. Quick to prepare in just an hour, this versatile dish can be served warm or at room temperature, making it the perfect accompaniment to whole-grain bread or a topping for grilled fish or chicken. Packed with vegetables and bold, satisfying flavors, this caponata is not only a delight for your taste buds but also a nourishing option for a balanced diet.
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Recipe Information
Ingredients
- 1 large eggplant
- 3 tablespoons extra-virgin olive oil
- 1 medium red onion
- 2 stalks celery stalks
- 1 red bell pepper
- 3 cloves garlic
- 4 plum tomatoes
- 0.5 cup green olives
- 2 tablespoons capers
- 2 tablespoons balsamic vinegar
- 0.25 cup fresh basil
- 0.25 cup parsley
- 0.25 teaspoon black pepper
Instructions
Start by rinsing and drying the eggplant. Cut it into 1/2-inch cubes, place in a colander, sprinkle lightly with salt, and let it drain for 20 minutes to remove bitterness. Rinse and pat dry.
Heat 2 tablespoons of the extra-virgin olive oil in a large skillet over medium heat. Add the eggplant and cook for about 8-10 minutes, stirring occasionally, until it's tender and lightly golden. Remove the eggplant and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the chopped red onion and sauté for 3-4 minutes until it begins to soften.
Add the sliced celery and diced red bell pepper to the skillet. Cook for another 5 minutes until all vegetables are tender.
Stir in the minced garlic, cooking for 1 minute more until fragrant.
Chop the tomatoes and add them to the skillet, cooking for 5 minutes until they start to break down.
Return the cooked eggplant to the pan and mix well.
Stir in sliced green olives, capers, and balsamic vinegar. Let it cook for an additional 5 minutes, allowing flavors to meld together.
Remove from heat and season with ground black pepper to taste.
Chop fresh basil and parsley. Stir half into the caponata and use the remaining half as garnish before serving.
Serve warm or at room temperature. This caponata pairs excellently with whole-grain bread or as a topping for fish or chicken, and it keeps well refrigerated for up to a week.
Nutrition Facts
Calories |
934 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.4 g | 80% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3248 mg | 141% | |
| Total Carbohydrate | 88.9 g | 32% | |
| Dietary Fiber | 35.2 g | 126% | |
| Total Sugars | 49.3 g | ||
| Protein | 16.4 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 345 mg | 27% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 3290 mg | 70% | |
*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.
