Light Sicilian Caponata
This version of Sicilian caponata is a light version, since the aubergine, which is the main ingredient of this dish, is baked. In this way we achieve a finer, tastier and healthier result.
Caponata is a traditional eggplant stew from the Italian island of Sicily, where it began to be made in the middle of the 15th century, after the introduction of eggplant in the region by the Arabs.
Its flavor was already considered a delicacy at the time, especially among the Jewish population. When this community was expelled from the island in the 16th century and moved to the Italian peninsula, the dish's reputation spread throughout the territory, bringing caponata to tables across the country.
And it is a very juicy dish, with a rustic and bittersweet Mediterranean flavor, especially ideal for changing seasons. It is also very versatile, because it can be consumed both hot and cold and served as a stew, accompaniment or on a slice of bread, which is a very common way of doing it.
Thanks to its ingredients, caponata is a dish rich in flavonoids , fiber , lycopene , omega 3 , omega 6 and omega 9 fatty acids ; carbohydrates, essential oils, limonene and cimo selinene; apiin , allicin , alliin , carotenoid , vitamins C , E and group B ( B1 , B2 , B3 , B6 and B9 or folic acid ); sulfur , calcium , phosphorus , iron , magnesium , potassium , sodium , iodine and, in smaller quantities, copper , manganese , selenium and zinc .
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Notes
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- Step 1Wash the eggplants and slice off their top and bottom. Dry them, cut them into 2 cm wide cubes and place them in a strainer with salt for 30 minutes to remove the bitterness.
- Step 2After this time, preheat the oven to 175º and, meanwhile, rinse the eggplant in the strainer. Dry it carefully with paper towel and place it well distributed on a baking tray covered with baking parchment. Sprinkle with a little oil, stirring the cubes so they get well impregnated; introduce the tray in the oven and bake for 20 minutes. After that time, when the eggplant is tender, take it out of the oven and set 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 6Wash the tomatoes, peel them, put 3 tomatoes in the blender jar and grind them. We reserve 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.