Caponata ‘ Eggplant and Lots of Good Things!

May 11, 2023May 11, 20230 1
Caponata ' Eggplant and Lots of Good Things! recipe for a savory and nutritious meal
in Entree

Prep

30 min

Cook

20 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup rosemary oil or 1/2 cup olive oil
1 large eggplant , peeled and cubed
1 cup diced celery
1 onion , sliced
2 garlic cloves , minced
1 cup diced tomato
1/4 cup sun-dried tomato packed in oil
1 cup sliced black olives
1/4 cup capers , rinsed and drained
1/2 teaspoon salt
2 tablespoons sugar
3 tablespoons pine nuts , chopped
1/3 cup balsamic vinegar
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh oregano

Nutrision Information

Servings Per Recipe
4-6
Calories
190
Sugar
12g
Fat
15g
Caponata is a Sicilian dish that is enjoyed all over the world for its savory and tangy flavors. It is a versatile dish that can be served as a side dish or as a main course with crusty bread or rice. The dish is made with eggplant, celery, onions, and tomatoes and can be seasoned with a variety of herbs and spices. The addition of olives and capers gives it a unique flavor that is both salty and tart. This dish is a great option for those looking for a vegetarian or vegan option that is packed with healthy ingredients.

Instructions

1.In a large frying pan or wok, heat the oil over medium-high heat.
2.Add the eggplant, celery, onion, and garlic, and sauté until golden brown.
3.Add the diced tomato, sun-dried tomato, black olives, capers, salt, sugar, and pine nuts, and stir well.
4.Pour in the balsamic vinegar and stir until well combined.
5.Reduce the heat to medium and let the caponata simmer for about 10 minutes.
6.Garnish with chopped basil and oregano before serving, and enjoy!

PROS

This dish is packed with nutritious ingredients including eggplant, celery, tomatoes, and olives.

It is also a great vegan and gluten-free option for those with dietary restrictions.

CONS

Some people may find the caper taste overpowering, so you can add them to taste or omit them altogether.

This dish requires some prep work with chopping all the vegetables.

HEALTH & BENEFITS

Caponata is a great source of dietary fiber, vitamin C, and potassium.
Eggplant is also packed with antioxidants and can help lower cholesterol levels.
Olives and capers are high in healthy fats and can help reduce inflammation in the body.

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