Italian Caponata
Dive into the vibrant flavors of Sicily with this classic Italian Caponata recipe, a hearty and rustic mélange of sautéed eggplant, tangy green olives, briny capers, and sweet yet savory tomatoes. This Mediterranean dish strikes the perfect balance of bold, contrasting tastes thanks to a splash of white wine vinegar and a hint of sugar, all brought together with a drizzle of extra virgin olive oil. Ideal as a versatile appetizer, side dish, or a topping for crusty bread, Caponata is a warm and comforting dish that can also be enjoyed chilled or at room temperature. Easy to prepare in under an hour, this wholesome, plant-based recipe is perfect for those looking to savor an authentic Italian culinary experience at home.
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Recipe Information
Ingredients
- 2 medium (about 1.5 pounds total) Eggplant
- 1 tbsp (plus more to taste) Salt
- 6 tbsp Extra virgin olive oil
- 1 large (finely chopped) Yellow onion
- 2 large (chopped) Celery stalks
- 3 minced Garlic cloves
- 1 cup Canned diced tomatoes
- 1 cup (pitted and halved) Green olives
- 2 tbsp (rinsed and drained) Capers
- 2 tbsp White wine vinegar
- 1 tbsp Sugar
- 2 tbsp (chopped, for garnish) Fresh parsley
- 0.5 tsp (to taste) Black pepper
Instructions
Wash the eggplants thoroughly, and trim off the stems. Cut the eggplants into 1-inch cubes.
Place the eggplant cubes in a colander, sprinkle them with 1 tablespoon of salt, and toss to combine. Let them sit for 20-30 minutes to draw out the bitterness.
Once the eggplants have released their moisture, rinse them under cold water and pat them dry with a clean kitchen towel or paper towels.
In a large skillet or sauté pan, heat 4 tablespoons of olive oil over medium heat. Add the eggplant cubes in batches and cook, stirring occasionally, until golden brown and tender (about 10 minutes). Remove the cooked eggplants and set them aside.
In the same skillet, add the remaining 2 tablespoons of olive oil. Sauté the onion and celery over medium heat until softened (about 5-7 minutes). Add the minced garlic and cook for another 1 minute, stirring frequently.
Stir in the canned diced tomatoes, olives, capers, vinegar, and sugar. Reduce the heat to low and cook for 10 minutes, stirring occasionally to allow the flavors to meld together.
Return the cooked eggplant to the skillet and gently fold it into the mixture. Season with black pepper and additional salt to taste.
Simmer the mixture on low heat for another 10 minutes, stirring occasionally, until the Caponata is rich and well combined.
Remove the Caponata from heat and let it cool to room temperature. Garnish with fresh parsley before serving.
Serve as a side dish, appetizer, or on crusty bread. Caponata can be served warm, at room temperature, or cold.
Nutrition Facts
Calories |
1784 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 133.1 g | 171% | |
| Saturated Fat | 22.4 g | 112% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 13855 mg | 602% | |
| Total Carbohydrate | 147.0 g | 53% | |
| Dietary Fiber | 67.0 g | 239% | |
| Total Sugars | 86.1 g | ||
| Protein | 25.6 g | 51% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 693 mg | 53% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 5419 mg | 115% | |
*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.
