Are you craving a vibrant, flavorful dish that's both healthy and surprisingly simple to make? Then look no further! This Jamie Oliver inspired Caponata recipe is your answer. Caponata, a traditional Sicilian relish, is a fantastic side dish, appetizer, or even a topping for grilled meats or crusty bread. This recipe offers a fresh take on a classic, perfect for weeknight dinners or impressive gatherings. It's one of those easy recipes that delivers maximum flavour with minimal effort, making it a staple in my healthy meals repertoire.
Ingredients:
- 2 large aubergines (eggplants), roughly chopped
- 1 large red onion, thinly sliced
- 2 celery stalks, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, deseeded and chopped
- 1 (14-ounce) can chopped tomatoes
- 1/2 cup pitted Kalamata olives, halved
- 1/4 cup capers, drained
- 1/4 cup red wine vinegar
- 2 tablespoons olive oil
- 2 tablespoons sugar
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- Fresh basil leaves, chopped (for garnish)
Instructions:
Step 1: Preparing the Aubergines
The secret to a great caponata lies in properly preparing the aubergines. Start by salting the chopped aubergines generously and placing them in a colander. Let them sit for at least 30 minutes to draw out excess moisture. This prevents them from becoming soggy in the final dish. After 30 minutes, rinse the aubergines thoroughly under cold water and pat them dry with paper towels.
Step 2: Sautéing the Vegetables
Heat the olive oil in a large pan or Dutch oven over medium heat. Add the onions and celery and sauté for about 5-7 minutes, until softened. Add the garlic and bell pepper and cook for another 3-4 minutes, stirring occasionally.
Step 3: Adding the Aubergines
Add the prepared aubergines to the pan and cook for 10-12 minutes, stirring occasionally, until they start to brown and soften.
Step 4: Simmering the Caponata
Stir in the chopped tomatoes, olives, capers, red wine vinegar, sugar, and oregano. Season generously with salt and pepper. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 20-25 minutes, or until the aubergines are tender and the sauce has thickened slightly. Stir occasionally to prevent sticking.
Step 5: Serving and Enjoying
Remove the caponata from the heat and let it cool slightly. Garnish with fresh basil leaves before serving. This delicious homemade cooking creation is fantastic served warm or at room temperature.
Tips and Variations:
- For a spicier kick: Add a pinch of red pepper flakes along with the oregano.
- Sweet and sour adjustment: Taste the caponata as it simmers and adjust the sugar and vinegar to your liking. Some prefer a sweeter, some a more tangy flavour profile.
- Make it ahead: Caponata tastes even better the next day! Make it ahead of time and store it in the refrigerator for up to 3 days.
- Serving suggestions: Serve this delicious dish as a side to grilled chicken, fish, or lamb. It also makes a wonderful topping for bruschetta or crostini.
Nutritional Information (per serving, approximate):
This recipe makes approximately 6 servings. The nutritional information will vary depending on the specific ingredients used. However, a rough estimate per serving would be around:
- Calories: 150-200
- Fat: 10-15g
- Protein: 3-5g
- Carbohydrates: 15-20g
This quick dinner idea is a healthy and delicious option for any occasion. Enjoy!