Light Sicilian caponata
This Sicilian caponata is a light version, since the eggplant, the main ingredient of the dish, is baked in the oven. This gives a more refined, tastier and healthier result.
Caponata is a very traditional eggplant stew from the Italian island of Sicily, where it began to be made in the mid-15th century, after the Arabs introduced eggplant to the region.
Even back then, its flavor was considered a delicacy, especially among the Jewish population. So much so that when, in the 16th century, they were expelled from the island and moved to the Italian peninsula, the dish's fame began to spread throughout the territory, bringing caponata to tables across the country.
It is a very juicy dish, with a rustic, sweet-and-sour and very Mediterranean flavor, especially ideal for the change of season. It is also very versatile, as it can be eaten hot or cold and served as a stew, as a side dish or on a slice of bread, which is a very common way of enjoying it.
Thanks to its ingredients, caponata is rich in flavonoids, fiber, lycopene, omega-3, omega-6 and omega-9 fatty acids; carbohydrates, essential oils of limonene, selinene and cymene; apiin, allicin, alliin, carotenoids, vitamins C, E and B-group vitamins (B1, B2, B3, B6 and B9 or folic acid); sulfur, calcium, phosphorus, iron, magnesium, potassium, sodium, iodine and, in smaller amounts, copper, manganese, selenium and zinc.
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- Step 1We wash the eggplants and cut off both ends. We dry them, cut them into cubes 2 cm wide, and place them in a colander with salt for 30 minutes to remove the bitterness.
- Step 2After this time, preheat the oven to 175 °C. Meanwhile, rinse the eggplant under running water in a colander. Pat it dry with paper towels, and arrange the pieces on a baking sheet lined with parchment paper, spreading them evenly. Drizzle with a little oil, tossing the pieces to coat them well. Place the baking sheet in the oven and bake for 20 minutes. Once the eggplant is tender, remove it from the oven and set it aside.
- Step 3While the eggplant is baking, cook the remaining ingredients. Take the celery, cut the leaves, put it in a pot with boiling water and cook it for 2 minutes. After this time, rinse it under cold, running water, drain it and chop it finely. Set aside.
- Step 4Peel the onion and garlic, chop them finely and set aside.
- Step 5Rinse the capers under running water to desalinate them a little and cut the olives into slices. Set aside.
- Step 6We wash the tomatoes, peel them, put 3 tomatoes in the blender and blend them. We set aside the remaining tomato.
- Step 7put to heat the oil in a large pan and, when it is warm, add the garlic, onion and cayenne pepper and let cook for 5 minutes over medium heat.
- Step 8After this time, add the celery and let cook for 3 more minutes, sautéing with the onion, garlic and cayenne pepper. Meanwhile, cut the remaining tomato into eights.
- Step 9After this time, add the capers and olives and stir to incorporate all ingredients for a couple of minutes.
- Step 10After this time, add the pureed tomato together with the cut one and cook for 5 minutes.
- Step 11Add the vinegar, salt and sugar, stir well to mix all the ingredients and let cook for 5 more minutes.
- Step 12When the sauce is done, add the eggplant cubes and stir very carefully so that they do not fall apart. Let cook over low heat for 10 minutes and, after this time, remove from the heat and serve.