Melanzane Sott'olio

Melanzane Sott'olio is a traditional Italian dish featuring tender eggplant preserved in olive oil, infused with herbs and spices. This healthy side dish is perfect for enhancing salads, sandwiches, or enjoyed on its own as a flavorful appetizer.

Ingredients

• Eggplant - 300 grams
• Extra virgin olive oil - 150 ml
• Garlic - 2 cloves, thinly sliced
• Fresh basil - 10 grams, chopped
• Oregano - 1 teaspoon, dried
• Red pepper flakes - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• White wine vinegar - 2 tablespoons

Steps

1. Slice the eggplant into 1 cm thick rounds and sprinkle with salt. Let it rest for 30 minutes to draw out excess moisture.
2. Rinse the eggplant slices under cold water to remove the salt, then pat them dry with a clean kitchen towel.
3. In a large skillet, heat 3 tablespoons of olive oil over medium heat. Add the eggplant slices in batches and sauté until golden brown and tender, about 4-5 minutes on each side.
4. Once cooked, transfer the eggplant to a paper towel-lined plate to absorb excess oil. Repeat until all eggplant is cooked.
5. In a clean glass jar, layer the cooked eggplant slices with minced garlic, basil, oregano, and red pepper flakes. Season with black pepper.
6. In a small bowl, whisk together the remaining olive oil and white wine vinegar. Pour this mixture over the layered eggplant in the jar, ensuring the eggplant is fully submerged.
7. Seal the jar and refrigerate for at least 24 hours to allow the flavors to meld before serving.

Nutrition

• Calories: 210
• Protein: 2 g
• Carbs: 16 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.1 L

Health Benefits

• Rich in antioxidants, which help combat oxidative stress.
• High in dietary fiber, promoting digestive health.

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