Sgombro Marinato

Sgombro Marinato is a vibrant vegan Italian snack that captures the essence of the Mediterranean in a refreshing marinated vegetable dish. It features the bold flavors of marinated eggplant and zucchini, perfect for sharing or enjoying on its own.

Ingredients

• Eggplant - 200 grams
• Zucchini - 200 grams
• Olive oil - 4 tablespoons
• Apple cider vinegar - 2 tablespoons
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Dried oregano - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chili flakes - 1/4 teaspoon (optional)
• Capers - 1 tablespoon, rinsed and drained

Steps

1. Slice the eggplant and zucchini into 1 cm thick rounds.
2. Sprinkle the sliced eggplant with salt and let it sit for 10 minutes to draw out moisture.
3. Rinse the eggplant slices under cold water and pat them dry with a paper towel.
4. In a large skillet, heat 2 tablespoons of olive oil over medium heat.
5. Add the eggplant slices and cook for about 5-7 minutes until they are golden brown, turning halfway through.
6. Remove the eggplant from the skillet and set aside.
7. In the same skillet, add another 2 tablespoons of olive oil and sauté the zucchini slices for 3-4 minutes until tender and slightly charred.
8. In a mixing bowl, combine the cooked eggplant, zucchini, minced garlic, apple cider vinegar, chopped parsley, dried oregano, black pepper, chili flakes, and capers.
9. Toss everything together until well combined and let it marinate for at least 15 minutes before serving.
10. Serve chilled or at room temperature, garnished with extra parsley if desired.

Nutrition

• Calories: 200
• Protein: 3 g
• Carbs: 18 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants from eggplant and zucchini.
• High in dietary fiber, promoting digestive health.
• Contains healthy fats from olive oil, beneficial for heart health.

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