Heavily Modified Sicilian Caponata

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Description
 Caponata is a Sicilian based eggplant dish that's typically served cold as a side or a dip. It typically features cooked tomatoes, onion, and celery, with fancier versions also including capers, raisins, pine nuts, and olives. Most recipes tend to use excessive amounts of oil though, sometimes up to 1/2 cup for just 2 eggplants, as well as added white sugar. My version on the other hand cuts back on the excess oil for a lower calorie and healthier side dish, while also being added sugar free. Olives and pine nuts provide whole food sources of healthy fats, while eggplant, tomatoes, and raisins provide natural sweetness to round out the dish
Time
Prep Time:
30 minutes

Cook Time:
30 minutes

Total Time:
1 hour
Cost
Total Cost:

Cost per Serving:
$3.10
Ingredients
Serving(s)
Eggplant
  • 2 medium Eggplant
  • 1 tsp Salt
  • 1 tsp Black pepper, ground
  • 1 tbsp Extra virgin olive oil
Other Veggies
  • 1 medium Onion
  • 1 medium Bell pepper
  • 2 stalks Celery
  • 1 tbsp Extra virgin olive oil
  • 1 tsp Salt
Nuts
  • 1/2 cup Pine nuts
Sauce
  • 15 oz Unsweetened tomato sauce
  • 1/2 cup Red wine vinegar
  • 1/4 cup Minced garlic
  • 1/4 cup Raisins
  • 1/4 cup Olives
  • 2 tbsp Capers
  • 2 tbsp Basil, dried
  • 2 tbsp Thyme, dried
  • 2 tbsp Oregano, dried
  • 1/2 tsp Red pepper flakes
Instructions
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  1. Wash your eggplant, and cut into a medium dice, leaving the skin on. Add the eggplant to a large strainer, and mix with salt. Let sit for at least 20 minutes for the salt to draw out the excess moisture from the eggplant

    2.

  2. Preheat your oven to 400F, and line a large cookie sheet with parchment paper. Toss the drained eggplant with oil and pepper. Roast at 400F for about 30 minutes, or until browned and soft

    3.

  3. Meanwhile, heat a large pan over medium heat. Cut your onion and pepper into a medium dice and finely dice the celery. Add the veggies to the pan with oil and salt. Cover and cook until softened and lightly browned, about 8 minutes

    4.

  4. Meanwhile, toast your pine nuts (or any other nuts or seeds) in a small dry pan over medium heat for about 3 minutes, or until lightly browned

    5.
  5. Add the pine nuts and the sauce ingredients to the pan with the veggies. Reduce heat to medium low, cover, and simmer until the eggplant is done roasting

    6.

  6. Stir in the roasted eggplant, and cook for an additional 3 minutes to incorporate. Allow to cool totally before serving, ideally the next day

    7.
Nutrition Facts
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Serving Size: 1.5 cup (400 g)
Calories: 358
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Total Fat: 20.6g (26 %)
 Saturated Fat: 2.3g (11 %)
 Polyunsaturated Fat: 6.5g
 Monounsaturated Fat: 9.6g
Cholesterol: 0mg (0 %)
Sodium: 1909mg (83 %)
Total Carbohydrate: 42.6g (15 %)
 Fiber: 13.9g (50 %)
 Net Carbs: 28.7g
 Total Sugar: 22.7g
Protein: 8.4g (17 %)
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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 187mg (14 %)
Iron: 7.59mg (42 %)
Magnesium: 126mg (30 %)
Potassium: 1336mg (28 %)
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Glycemic Index
:
31.2

Glycemic Load
:
13.2


Sources of Inspiration
https://www.themediterraneandish.com/caponata-recipe/#wprm-recipe-container-35409

https://coleycooks.com/eggplant-caponata/


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