Caponata (Caponatina)

May 11, 2023May 11, 20230 3
Authentic Caponata Recipe with a Perfect Balance of Sour and Sweet
in Appetizer

Prep

1 hour

Cook

40 min

Ready In

1 hour 40 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 medium eggplants or 2 lbs eggplants , peeled
1/3 cup salt ( coarse is best )
1 cup canola oil
1 1/2 lbs celery , peeled to remove tough strings
1/4 cup capers , washed in cold water to remove brine
1/2 cup virgin olive oil
1 large sweet onion , finely chopped
1 1/2 cups marinara sauce ( your own is better )
4 -6 plum tomatoes , blanched and peeled . Optional ingredient , but recommended ( See blanching instructions bellow )
4 -6 large basil leaves , cut into pieces
1 cup large mediterranean green olives , pitted and cut in half
1/4 cup red wine vinegar
2 tablespoons sugar

Nutrision Information

Servings Per Recipe
6
Calories
200
Sugar
10g
Fat
16g
Caponata is a Sicilian dish that originated as a side dish before becoming a popular antipasto. This dish is made with eggplant, celery, capers, olives, and tomatoes in a sweet and sour sauce. The sauce is made with red wine vinegar and sugar, giving it a tangy-sweet flavor. It is a versatile dish that can be served with bread, pasta, or meat dishes. Caponata has a distinct taste and aroma that will impress both your taste buds and guests alike.

Instructions

1.Cut the peeled eggplants into cubes and spread in a colander. Sprinkle coarse salt over every layer to remove the bitterness and leave aside for one hour.
2.Rinse the eggplant under cold running water and squeeze gently to remove all the water.
3.In a large frying pan, heat the canola oil and fry the eggplant until it is brown. Put the eggplant cubes on a paper towel to remove excess oil.
4.Cut the celery into small pieces and fry in the same pan until soft. Put on a paper towel to remove excess oil.
5.In a large pot, cook the onion in a half cup of virgin olive oil until soft. Add the celery to the pot.
6.Add the capers, basil leaves, and olives to the pot and cook for a few minutes.
7.Add the marinara sauce to the pot and stir well.
8.Cut the plum tomatoes into cubes and add to the pot.
9.Add the red wine vinegar and sugar.
10.Cook for 20 minutes. Serve warm or cold.

PROS

Caponata is a unique blend of sweet and sour flavors that taste great with a variety of dishes.
This dish is low in calories and high in fiber, making it a healthy option.

It is vegan, meaning there are no animal products used in the preparation of the dish.

CONS

Caponata is high in sodium due to the use of brined capers and olives.
If you have high blood pressure or are on a low sodium diet, consume in moderation.

It takes time to prepare this dish, so it is not ideal for a quick meal.

HEALTH & BENEFITS

The eggplant used in this dish is low in calories and high in dietary fiber, which helps with digestion.
The olive oil used in Caponata is high in monounsaturated fats, which can lower the risk of heart disease.
The tomatoes and basil used in this dish are rich in antioxidants that help to reduce inflammation in the body.

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