Caponata Siciliana

Caponata Siciliana is a vibrant Sicilian eggplant dish that combines sweet and savory flavors, perfect for a light lunch. This vegan delight showcases a medley of vegetables simmered in a tangy tomato sauce with olives and capers.

Ingredients

• Eggplant - 200 grams
• Zucchini - 100 grams
• Red bell pepper - 100 grams
• Onion - 100 grams
• Celery - 50 grams
• Garlic - 2 cloves
• Tomato paste - 2 tablespoons
• Canned diced tomatoes - 200 grams
• Green olives - 50 grams
• Capers - 1 tablespoon
• Red wine vinegar - 2 tablespoons
• Sugar - 1 teaspoon
• Olive oil - 3 tablespoons
• Salt - to taste
• Black pepper - to taste
• Fresh basil - for garnish

Steps

1. Begin by dicing the eggplant, zucchini, red bell pepper, onion, and celery into small, uniform pieces.
2. Sprinkle the diced eggplant with salt and let it sit for about 15 minutes to draw out moisture. Rinse and pat dry.
3. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the onion and celery, sautéing until the onion is translucent, about 5 minutes.
4. Add the garlic and red bell pepper to the skillet, cooking for an additional 2 minutes until fragrant.
5. Stir in the diced eggplant and zucchini, cooking for 8-10 minutes until the vegetables start to soften.
6. Add the tomato paste, canned diced tomatoes, green olives, capers, red wine vinegar, and sugar. Mix well to combine.
7. Reduce the heat to low and let the mixture simmer for 15-20 minutes, stirring occasionally until the vegetables are tender and the flavors meld together.
8. Season with salt and black pepper to taste. Remove from heat and let it cool slightly.
9. Serve warm or at room temperature, garnished with fresh basil.

Nutrition

• Calories: 210
• Protein: 4 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants from the variety of vegetables.
• High in fiber, promoting digestive health.

Tags