Katel’s Caponata

May 11, 2023May 11, 20230 12
Katel's Caponata recipe - a delicious blend of vegetables and various flavors
in Vegetarian

Prep

30 min

Cook

50 min

Ready In

1 hour 20 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup olive oil
6 cups eggplants ( cut into 1-inch cubes )
2 cups diced zucchini
2 large onions ( chopped )
1 1/2 cups celery ( sliced 1/3-inch thick )
2 bell peppers ( red or green , cut into 1-inch chunks )
4 -6 garlic cloves ( minced )
2 1/2 lbs tomatoes ( seeded and diced )
1/2 cup vinegar , 5 % acidity
1/2 cup lemon juice
1 tablespoon canning salt
1/4 cup sugar
1/4 cup chopped fresh basil
1/2 cup chopped fresh Italian parsley
1 tablespoon fresh minced oregano
1 teaspoon fresh ground black pepper
3/4 3/4 cup kalamata olives or 3/4 cup black olives
1/4 cup capers , drained
1/2 cup pine nuts , toasted
1/2 cup raisins
6 garlic cloves
1 teaspoon black pepper
2 tablespoons tomato paste ( optional )

Nutrision Information

Servings Per Recipe
8
Calories
256
Sugar
15g
Fat
20g
Katel's Caponata is a classic Sicilian dish that originated in the 1700s and has since been enjoyed as a popular side dish. This delicious recipe is a combination of fresh eggplants, zucchini, onions, tomatoes, capers, olives, pine nuts, and raisins. The dish contains mild sweetness to balance the tanginess, which is perfect with crusty bread. This recipe has been shared through generation, and it has become the go-to dish for many occasions, especially in summer when fresh vegetables are widely available.

Instructions

1.In a large frying pan, heat olive oil over medium-high heat. Add the eggplants and zucchini and stir to coat. Cook for about 20 minutes, stirring occasionally until browned.
2.In a separate pan, heat a little bit of olive oil over medium heat. Add onions, celery, bell peppers, and garlic. Cook for about 10 minutes.
3.Add tomatoes, vinegar, lemon juice, salt, sugar, oregano, basil, parsley and black pepper. Bring to a boil and then reduce heat. Let the mixture simmer for about 10 minutes.
4.Add the cooked eggplants and zucchini mixture, the olives, capers, pine nuts and raisins to the tomato and vegetable mixture. Stir until combined.
5.Continue to cook for about 10 minutes until heated through.
6.Serve hot or chilled according to personal preference.

PROS

Katel’s Caponata is a versatile dish that can be eaten hot or cold.
It is a tasty way to enjoy the flavors of vegetables and nuts.
It is a perfect dish for vegetarians and vegans as it is packed with healthy plant-based proteins.
The ingredients used in this dish are affordable and easily accessible.

CONS

The preparation for this dish can be time-consuming, particularly the prep work and the cooking time.
The recipe requires a lot of ingredients and preparation time.
Also, it is not a low-carb or low-fat dish, so it should be eaten in moderation as part of a balanced diet.

HEALTH & BENEFITS

The ingredients used in Katel’s Caponata are packed with nutritional benefits. Eggplants are high in fiber, antioxidants, and vitamins, which promote heart health and regulate blood sugar.
Zucchini is rich in vitamin C, fiber, and water, which boost digestion and support eye health.
Tomatoes contain lycopene, vitamin C, potassium, and fiber, which have anti-inflammatory and cancer-fighting properties.
Olives and pine nuts are a rich source of healthy fats, protein, and fiber that can lower the risk of heart disease.

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