Caponata Salad

Caponata Salad is a vibrant, dairy-free Italian dish that combines eggplant, tomatoes, and olives with a tangy dressing for a delightful medley of flavors. This refreshing salad is perfect for a light meal or as a side dish, showcasing the richness of Sicilian cuisine.

Ingredients

• Eggplant - 150 grams, diced
• Zucchini - 100 grams, diced
• Red bell pepper - 1 medium, diced
• Onion - 50 grams, finely chopped
• Garlic - 2 cloves, minced
• Cherry tomatoes - 100 grams, halved
• Green olives - 50 grams, pitted and chopped
• Capers - 1 tablespoon, rinsed
• Fresh basil - 10 grams, chopped
• Red wine vinegar - 2 tablespoons
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
2. Add diced eggplant and zucchini to the skillet, sautéing for about 5-7 minutes until they soften and start to brown.
3. Stir in the chopped onion and minced garlic, cooking for an additional 3 minutes until the onion becomes translucent.
4. Add the diced red bell pepper and cherry tomatoes, cooking for another 5 minutes until the tomatoes soften.
5. Remove the skillet from heat and let the vegetable mixture cool for a few minutes.
6. In a large bowl, combine the cooled vegetable mixture with chopped green olives, capers, and fresh basil.
7. In a small bowl, whisk together the red wine vinegar, remaining tablespoon of olive oil, salt, and black pepper.
8. Pour the dressing over the salad and toss gently to combine all ingredients.
9. Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants from tomatoes and eggplant, which can help combat oxidative stress.
• High in fiber, supporting digestive health and promoting a feeling of fullness.

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