Caponata
When we get to the end of summer, for us gardeners 👩🌾👨🌾 out there, it’s harvest time! Depending on your garden, you might have a mountain of tomatoes 🍅, zucchinis, peppers, herbs 🌿, and so on. From there, there are plenty of recipes you can make to use them up in like Stuffed Peppers, Marinara Sauce, Pesto, Stuffed Cabbage Rolls, etc.
There are a few yearly recipes I love making and it’s either my Pisto Manchego, Ratatouille or this one… Caponata! This Sicilian dish is incredible! Using eggplant 🍆, onions, celery 🥬, peppers, tomatoes, and other delicious ingredients, this is an amazing versatile recipe to have in your repertoire!
I say “versatile” because it is. It can be a light, healthy meal to enjoy but it’s also a great appetizer to serve along with crostini. This can be used as a side dish for fish 🐟, chicken 🐓, or pork 🐖. I also like to serve it with my charcuterie board… it’s wonderful! Spoon in a good amount of this deliciousness for your morning omelets… yum!
The first ingredient that really stands out in this Caponata is eggplant 🍆. This nightshade vegetable provides a great range of nutrients, fiber, and antioxidants which one of them is nasunin, a powerful antioxidant. Found in the eggplants skin, it helps to decrease the amount of iron in the blood – too much of it is a risk factor for heart 💔 disease – and also helps to protect brain cell membranes from free radicals. I always leave the skin on for these reasons…
In the video, I use Roma tomatoes 🍅 but depending on what you grew over the summer, other kinds such as San Marzano, Brandywine, Sungold, Beefsteak, and others are just fine. I wouldn’t use cherry tomatoes… they’re not the right kind for this recipe.
Which ever kind you decide to use, blanching your tomatoes makes the dish better. It’s not complicated and only takes a few minutes ⏳ to do. If you’re not familiar on how to do this cooking method, here’s a great tutorial on the subject… Blanching Tomatoes for Cooking & Canning • How to
I like using my stuffed Queen green olives for two reasons; I always have some in my fridge and second, I like the pimiento pepper inside… it’s a two for one kind of a deal 😉! On the other hand, feel free to use other varieties of olives such as the Italian Cerignola, Liguria, Castelvetrano, or from other countries like Picholine (France), Manzanilla or Gordal from Spain.
Caponata is the perfect “end of summer” recipe. It’s a flavorful and healthy 💚 way to savor your vegetables! It’s a wonderful Sicilian dish to enjoy as an appetizer, a main course, or as a side for your protein.
Bon Appétit! 🍽
Here are more delicious vegetable recipes for you to try… 😀
– Vegetable Tian
– German Red Cabbage
– Vegetable Medley
– Summer Creamy Coleslaw
– Tabbouleh
– Creamed Spinach – Steakhouse Style
– Grand Marnier Glazed Carrots
and for even more vegetable recipes 🌽🍄🍆, click on this link… Recipe Category • Vegetables & Sides
Don’t forget to subscribe to our YouTube channel 📽 by clicking on this link… Club Foody YouTube
Caponata
Hover to scale
Ingredients
- 1 large eggplant (about 1 1/2 lbs.), cut into 3/4-inch cubes
- 6 tbsp. olive oil, divided tips & tricks
- ground Himalayan sea salt, to taste and divided
- 2 cups white onions, chopped
- 1 cup celery, washed and thinly sliced tips & tricks
- 1 cup red peppers, chopped
- 1 cup yellow peppers, chopped
- freshly ground black pepper, to taste and divided (I always use mixed peppercorns)
- 2 large cloves garlic, pressed
- 1 tbsp. tomato paste tips & tricks
- 2 cups Roma tomatoes (about 5), blanched, seeded and diced tips & tricks
- 1/2 cup stuffed Queen green olives, sliced
- 1/4 cup dry red wine
- 2 tbsp. balsamic vinegar
- 2 tbsp. capers, rinsed and drained
- 1/2 tsp. red pepper flakes, or to taste
- 1/2 tbsp. raw sugar
- 1 large bay leaf
- 1 tbsp. parsley, chopped tips & tricks
- 1 tbsp. oregano leaves, chopped tips & tricks
- 1 tbsp. basil leaves, chopped plus more for garnish
Directions
- Preheat oven to 425º and line a large baking sheet with parchment paper.
- In a bowl, add eggplant cubes and drizzle on oil; toss to coat. Generously season with ground sea salt.
- Spread the cubes on the prepared baking sheet and roast for 30 minutes, flipping them and rotating the pan halfway through cooking. Remove from the heat to cool off.
- In a Dutch oven over medium heat, add 2 tbsp. oil and when hot, add onion and celery; season with salt. Cook for 8 minutes or until softened.
- Add peppers and season with freshly ground black pepper; stir and cook until tender, about 5 minutes. Add garlic and sauté for 30 seconds.
- Add tomato paste and stir to coat before adding tomatoes, olives, wine, balsamic vinegar, capers, red pepper flakes, raw sugar, and bay leaf. Stir to combine, bring to a simmer, reduce heat to medium-low and cook gently for 10 to 12 minutes.
- Stir in roasted eggplant cubes and cook for an additional 5 minutes.
- Remove and discard bay leaf. Add parsley, oregano, and basil; taste and adjust seasoning if needed. Transfer to a serving bowl, garnish with basil leaves and serve immediately.
Don't forget to rate and comment on this recipe!
