Caponata
A quintessentially Sicilian veggie dish of aubergines, tomatoes, raisins, capers and pine nuts - serve with toasted ciabatta
Difficulty and servings
Serves 6 - 8
Preparation and cooking times
Prep 35 mins
Cook 1 hr 15 mins
Vegetarian, Vegan, Super healthy
FREEZE caponata only
- Pour the olive oil into a large heavybased saucepan or casserole, place over a medium heat and add the aubergines. Cook for a good 15-20 mins until they are soft. Scoop the aubergines out of the pan - you should be left with some olive oil. Add the shallots and cook for about 5 mins until they are soft and translucent. Add the tomatoes and cook slowly, so they break down and turn to a soft mush, then add the aubergines back to the pan. Now put in the capers, raisins, celery and vinegar, season well and cover with a lid. Cook over a low heat for 40 mins, until all the vegetables are soft. Stir gently so it doesn't break up too much; the stew should smell sweet and sour.
- When the caponata is cooked, leave to cool slightly while you make the bruschetta. Heat a griddle pan, drizzle the bread with olive oil and griddle until toasted and lightly charred on both sides, then rub with a garlic clove and season. Serve the warm caponata scattered with the basil leaves and pine nuts, with bruschetta on the side.
PER SERVING (8)
235 kcalories, protein 4g, carbohydrate 20g, fat 15 g, saturated fat 2g, fibre 5g, sugar 8g, salt 0.4 g
Recipe from Good Food magazine, June 2012.
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http://www.bbcgoodfood.com/recipes/2220689/
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Ingredients
FOR THE CAPONATA
- 100ml olive oil
- 3 large aubergines , cut into 2cm cubes
- 2 long shallots , chopped
- 4 large plum tomatoes , chopped
- 2 tsp capers , soaked if salted
- 50g raisins
- 4 celery sticks, sliced
- 50ml red wine vinegar
- handful toasted pine nuts and basil leaves
FOR THE BRUSCETTA
- 8 slices ciabatta
- olive oil , for drizzling
- 1 garlic clove
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Difficulty and servings
Serves 6 - 8
Preparation and cooking times
Prep 35 mins
Cook 1 hr 15 mins
Vegetarian, Vegan, Super healthy
FREEZE caponata only
Ingredients
FOR THE CAPONATA
- 100ml olive oil
- 3 large aubergines , cut into 2cm cubes
- 2 long shallots , chopped
- 4 large plum tomatoes , chopped
- 2 tsp capers , soaked if salted
- 50g raisins
- 4 celery sticks, sliced
- 50ml red wine vinegar
- handful toasted pine nuts and basil leaves
FOR THE BRUSCETTA
- 8 slices ciabatta
- olive oil , for drizzling
- 1 garlic clove
PER SERVING (8)
235 kcalories, protein 4g, carbohydrate 20g, fat 15 g, saturated fat 2g, fibre 5g, sugar 8g, salt 0.4 g
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- You get an online binder, where you can store all your favourite recipes and create menus.
