Caponata Recipe: A Delicious And Healthy Italian Dish

Dwy hesti

October 01, 2023

Introduction

Caponata is a traditional Italian dish that originated in Sicily. This vegetarian dish is made with eggplant, tomatoes, onions, celery, capers, and olives. Caponata is a flavorful and delicious dish that can be served as a side dish or as a main course. It is an excellent choice for vegetarians and vegans, and it is also gluten-free. In this blog post, we will show you how to make a delicious and healthy caponata recipe.

Ingredients

The ingredients you need to make caponata are: - 2 eggplants - 2 tomatoes - 1 onion - 2 celery stalks - 1/2 cup of green olives - 1/4 cup of capers - 1/4 cup of red wine vinegar - 1/4 cup of sugar - 2 tablespoons of tomato paste - 1/4 cup of olive oil - Salt and pepper - Parsley for garnish

Eggplant

Eggplant is the main ingredient in caponata. You can use any type of eggplant, but the Italian eggplant is the most commonly used. The eggplant should be firm and shiny with no bruises or blemishes. You will need to cut the eggplant into small cubes and salt it to remove any bitterness.

Tomatoes

Tomatoes add a sweet and tangy flavor to the caponata. You can use any type of tomato, but the Roma tomato is the most commonly used. You will need to chop the tomatoes into small pieces.

Onion

Onions add a sweet and savory flavor to the caponata. You will need to chop the onion into small pieces.

Celery

Celery adds a crunchy texture to the caponata. You will need to chop the celery into small pieces.

Green Olives

Green olives add a salty flavor to the caponata. You will need to chop the olives into small pieces.

Capers

Capers add a briny and tangy flavor to the caponata. You will need to rinse the capers and chop them into small pieces.

Red Wine Vinegar

Red wine vinegar adds a tangy flavor to the caponata. You can substitute it with white wine vinegar or apple cider vinegar.

Sugar

Sugar balances the acidity of the caponata. You can use white sugar or brown sugar.

Tomato Paste

Tomato paste adds a rich and concentrated tomato flavor to the caponata.

Olive Oil

Olive oil is used to sauté the vegetables and to give the caponata a rich and flavorful taste.

Salt and Pepper

Salt and pepper are used to season the caponata.

Parsley

Parsley is used to garnish the caponata.

Instructions

Now that you have all the ingredients, let's start making the caponata. 1. Cut the eggplant into small cubes and sprinkle with salt. Let it sit for 30 minutes to remove any bitterness. Rinse the eggplant and pat it dry. 2. In a large pan, heat the olive oil over medium heat. Add the eggplant and sauté for 5 minutes until it becomes golden brown. 3. Add the onion and celery to the pan and sauté for 5 minutes until they become soft and translucent. 4. Add the tomatoes, green olives, and capers to the pan and sauté for 5 minutes. 5. In a separate bowl, mix the red wine vinegar, sugar, and tomato paste. Add the mixture to the pan and stir well. 6. Reduce the heat to low and let the caponata simmer for 30 minutes until the vegetables are tender and the sauce is thick. 7. Season with salt and pepper to taste. 8. Let the caponata cool to room temperature. 9. Garnish with parsley and serve.

Nutrition

Caponata is a healthy and nutritious dish that is low in calories and high in fiber. One serving of caponata (about 1 cup) contains: - Calories: 150 - Fat: 7g - Carbohydrates: 22g - Fiber: 5g - Protein: 2g Caponata is also a good source of vitamins and minerals such as vitamin C, vitamin K, and potassium.

Conclusion

Caponata is a delicious and healthy Italian dish that is perfect for vegetarians, vegans, and anyone looking for a healthy and flavorful meal. This dish is easy to make and can be served as a side dish or as a main course. We hope you enjoy making and eating this delicious caponata recipe.