Caponata

Caponata is a vibrant and tangy Sicilian eggplant dish that has found its way into Greek cuisine, combining sweet and savory flavors. This vegan appetizer is perfect for sharing, served warm or at room temperature, and highlights the rich tastes of Mediterranean vegetables.

Ingredients

• Eggplant - 1 medium (about 250g)
• Zucchini - 1 medium (about 200g)
• Red bell pepper - 1 medium (about 150g)
• Onion - 1 medium (about 100g)
• Garlic - 2 cloves, minced
• Canned diced tomatoes - 200g
• Green olives - 50g, pitted and chopped
• Capers - 1 tablespoon (15g)
• Red wine vinegar - 2 tablespoons (30ml)
• Olive oil - 3 tablespoons (45ml)
• Fresh basil - a handful, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Start by dicing the eggplant into 1.5 cm cubes and sprinkle with salt. Let it sit for about 15 minutes to draw out excess moisture and bitterness, then rinse and pat dry.
2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté for 5 minutes until softened.
3. Add the minced garlic and sauté for another minute until fragrant.
4. Stir in the eggplant cubes and cook for about 8-10 minutes, stirring occasionally, until the eggplant is tender and browned.
5. Add the diced zucchini and red bell pepper to the skillet. Cook for an additional 5 minutes until the vegetables are just tender.
6. Pour in the canned diced tomatoes, chopped olives, capers, and red wine vinegar. Stir well to combine.
7. Season with salt and black pepper to taste. Let the mixture simmer for 10-15 minutes, stirring occasionally, until the flavors meld and the sauce thickens.
8. Remove from heat and stir in the chopped fresh basil. Serve warm or at room temperature, drizzled with the remaining olive oil if desired.

Nutrition

• Calories: 220
• Protein: 3 g
• Carbs: 28 g
• Fiber: 7 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10.5 g
• Water: 0.4 L

Health Benefits

• Rich in antioxidants due to the variety of vegetables used.
• High in dietary fiber, promoting digestive health.

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