Mediterranean Diet Caponata
Elevate your taste buds with this vibrant Mediterranean Diet Caponata, a healthier twist on the classic Sicilian dish. Packed with antioxidant-rich eggplants, juicy ripe tomatoes, and crunchy bell peppers, this recipe is a celebration of fresh, wholesome ingredients. The addition of briny capers, green olives, and a dash of red wine vinegar creates a perfectly balanced medley of sweet, tangy, and savory flavors. Slow-cooked in olive oil to bring out rich, caramelized notes, the caponata is infused with aromatic garlic and fresh basil for a truly irresistible finish. Serve this versatile dish chilled or at room temperature as a delightful appetizer on bruschetta or as a satisfying side. Ready in just over an hour, this recipe is perfect for impressing guests while staying true to the heart-healthy principles of the Mediterranean diet!
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Recipe Information
Ingredients
- 2 medium eggplant
- 4 tablespoons olive oil
- 1 large onion
- 2 celery stalks
- 1 medium green bell pepper
- 1 medium red bell pepper
- 3 garlic cloves
- 2 large ripe tomatoes
- 2 tablespoons capers
- 1 cup green olives
- 3 tablespoons red wine vinegar
- 2 teaspoons sugar
- 0.5 cup fresh basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Begin by preparing the eggplants. Cut them into 1-inch cubes and place them in a large colander. Sprinkle the cubes generously with salt and let them sit for 20 minutes. This will help to draw out any bitterness.
While the eggplants are sitting, dice the onion, celery stalks, and both bell peppers. Mince the garlic cloves. Peel and chop the tomatoes.
Rinse the eggplant cubes thoroughly under cold running water and pat dry with a clean towel.
Heat 2 tablespoons of olive oil in a large, deep skillet over medium heat. Add the eggplants and cook them, stirring occasionally until they are golden brown and tender. This should take about 10 minutes. Remove the eggplants from the skillet and set them aside.
In the same skillet, add the remaining 2 tablespoons of olive oil. Add the diced onion, celery, and bell peppers. Cook them for about 5 minutes until they are soft.
Add the minced garlic, chopped tomatoes, capers, and sliced olives to the skillet. Stir well and let the mixture cook for another 10 minutes.
Return the eggplants to the skillet and mix them with the vegetables. Add the red wine vinegar and sugar, stirring to combine. Let the mixture cook for an additional 10 minutes until all the flavors are well combined.
Chop the fresh basil leaves and stir them into the caponata. Season with salt and black pepper to taste.
Remove from heat and let the caponata cool to room temperature. Serve garnished with extra basil leaves, either as a side dish or as a topping for bruschetta.
Nutrition Facts
Calories |
1433 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.8 g | 125% | |
| Saturated Fat | 17.0 g | 85% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7968 mg | 346% | |
| Total Carbohydrate | 130.4 g | 47% | |
| Dietary Fiber | 52.0 g | 186% | |
| Total Sugars | 71.9 g | ||
| Protein | 23.1 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 490 mg | 38% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 4329 mg | 92% | |
*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.
