Caponata Siciliana

Caponata Siciliana

4.2

🇮🇹 Italian

Caponata Siciliana is a sweet-and-sour Sicilian eggplant stew bursting with bright tomatoes, briny olives and capers, sweet raisins and crunchy pine nuts. Served at room temperature, it makes a fantastic antipasto, side dish or topping for crusty bread, and its flavors deepen if allowed to rest for a few hours or overnight. The balance of tangy vinegar, a touch of sugar, and fragrant basil gives this rustic dish its irresistible character.

Effort

Moderate

Difficulty

Medium

Price

2,39€/ serving

low calorie
meal prep
vegan
vegetarian
low carb
mediterranean diet
comfort food
Fits your diet
29%

Kcal

5%

Protein

36%

Fiber

Method

1

Trim and cut the Eggplant into 1–1.5 cm cubes. Place in a colander, sprinkle lightly with Salt, toss, and let sit for 20–30 minutes to draw out excess moisture; then rinse and pat dry with paper towels.

2

Lightly toast the Pine Nuts in a dry skillet over medium heat until golden and fragrant, then remove and set aside to cool.

3

Heat a generous splash of Extra-Virgin Olive Oil in a large sauté pan over medium heat. Add the chopped Onion and sliced Celery and cook until softened and translucent, about 6–8 minutes.

4

Add the prepared Eggplant to the pan and cook, stirring occasionally, until the cubes are nicely browned and tender, adding more oil if the pan seems dry.

5

Pour in the Canned Peeled Tomatoes, breaking them up with a spoon, and bring the mixture to a gentle simmer. Cook for 10–15 minutes to concentrate the flavors and allow the tomato to coat the vegetables.

6

Stir in the chopped Green Olives, drained Salted Capers (rinsed briefly if very salty), and the Raisins. Continue to simmer for another 5–7 minutes so the flavors meld.

7

Add the White Wine Vinegar and a pinch of Granulated Sugar to achieve a balanced sweet-and-sour taste; simmer briefly and taste, adjusting the vinegar and sugar as needed.

8

Fold in the toasted Pine Nuts and season with more Salt and freshly ground Black Pepper to taste.

9

Remove the pan from the heat and stir in torn Basil leaves. Allow the caponata to cool to room temperature—this dish improves after resting for at least an hour so the flavors can marry.

10

Serve the caponata at room temperature as an antipasto with crusty bread, as a side dish, or chilled as a condiment. Store leftovers in the refrigerator for up to 4–5 days; the flavor will continue to develop.

Nutrition Info

Per Serving

584 kcal

CARBS

36.9g

PROTEIN

5.5g

FAT

49.1g

SUGAR

24.9g

SATURATED FAT

6.7g

FIBER

10.7g

SODIUM

4.7g

Health Summary

C+
Whole ingredients
Very filling
Very good source of Fiber
Very good source of Protective Compounds
Good Fatty Acid Profile
Normal amount of Sodium

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