Mediterranean Vegetable Caponata
Mediterranean Vegetable Caponata is a vibrant and hearty relish that captures the essence of a bustling farmer's market with its medley of farm-fresh ingredients. This dish features succulent eggplant, sweet red bell peppers, and juicy tomatoes, all harmoniously combined with aromatic herbs and briny olives. Perfect for enjoying on a sunny weekend afternoon, Caponata can be served straight from the bowl at room temperature, accompanied by crusty grilled bread or crunchy crackers. Elevate your dish by adding crumbled feta or goat cheese for a creamy contrast. For a quick lunch or light dinner, layer it in a sandwich with fresh alfalfa sprouts for a delightful crunch. Not only is this dish delicious, but it can also be made in advance, lasting all week and providing a burst of Mediterranean flavor in every bite.
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
Onion
1 (Medium, diced)
Celery
1/2 (Medium, diced)
Extra virgin olive oil
4 tablespoons (N/A)
Garlic
3-4 cloves (Minced)
Anchovies
4 (Minced)
Salt
1 teaspoon (N/A)
Pepper
1/4 teaspoon (N/A)
Red bell pepper
1 (Diced into 1/2 inch cubes)
Eggplant
1 (Medium, diced into 1/2 inch cubes (approx. 1-1/4 pounds))
Tomatoes
3 cups (Peeled and diced)
Red wine vinegar
1 tablespoon (N/A)
Capers
3 tablespoons (Drained)
Black olives
1/2 cup (Chopped)
Instructions
1
In a large skillet, heat the olive oil over medium heat. Add the diced onion and celery, and sauté briskly until the onion turns golden brown on the edges, about 5-7 minutes.
2
While the onion and celery sauté, mince the garlic, anchovies, salt, and pepper together into a paste and set aside.
3
Once the onion mixture is ready, reduce the heat to low and add the garlic-anchovy paste. Stir well to combine and let it stew gently for about 5 minutes, allowing the flavors to meld.
4
Add the diced red bell pepper and eggplant to the skillet. Cook over medium heat, stirring occasionally, until the eggplant is tender and almost falling apart—approximately 10-15 minutes. (Note: If the eggplant starts to stick, add a spoonful of water to help loosen it.)
5
Pour in the peeled and diced tomatoes, then cover partially and simmer for another 10 to 15 minutes, until the tomatoes are cooked down.
6
Once cooked, stir in the red wine vinegar, drained capers, and chopped black olives. Allow the mixture to simmer uncovered for a few minutes, until most of the liquid has evaporated, and then taste and adjust the seasoning with additional salt and pepper as needed.
7
Transfer the Caponata to a serving bowl and let it cool to room temperature before serving. It can be stored in the refrigerator for several days, allowing the flavors to deepen.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Vegetable Caponata?
Mediterranean Vegetable Caponata is a vibrant and hearty relish made with eggplant, red bell peppers, and tomatoes, flavored with aromatic herbs and briny olives.
What are the primary vegetables used in this recipe?
The main vegetables include a medium eggplant, one red bell pepper, three cups of peeled and diced tomatoes, one medium onion, and half a stalk of celery.
Is this recipe suitable for vegans?
As written, the recipe contains anchovies and is not vegan. To make it vegan, you can omit the anchovies and use a bit more salt or a splash of soy sauce for umami.
How should I prepare the eggplant?
The eggplant should be diced into 1/2 inch cubes, weighing approximately 1-1/4 pounds.
What type of oil is recommended for cooking?
Four tablespoons of extra virgin olive oil are used to sauté the base vegetables and cook the eggplant.
How do I make the garlic-anchovy paste?
Mince 3-4 cloves of garlic together with 4 anchovies, 1 teaspoon of salt, and 1/4 teaspoon of pepper until a paste forms.
How long should I sauté the onion and celery?
Sauté the onion and celery over medium heat for about 5-7 minutes until the onion turns golden brown on the edges.
What should I do if the eggplant sticks to the skillet?
If the eggplant starts to stick while cooking, add a spoonful of water to the pan to help loosen it.
How long does it take to cook the eggplant and peppers?
The diced red bell pepper and eggplant should be cooked over medium heat for 10-15 minutes until the eggplant is tender.
Do the tomatoes need to be peeled?
Yes, the recipe calls for 3 cups of tomatoes that have been peeled and diced.
How long should the tomatoes simmer?
After adding the tomatoes, cover the skillet partially and simmer for 10 to 15 minutes until they are cooked down.
What ingredients provide the acidic balance in this dish?
A tablespoon of red wine vinegar is added at the end to provide acidity and balance the flavors.
What kind of olives should I use?
The recipe specifies 1/2 cup of chopped black olives.
Are capers included in this recipe?
Yes, the recipe uses 3 tablespoons of drained capers to add a briny flavor.
Should the Caponata be served hot?
It is best served at room temperature to allow the flavors to be fully appreciated.
What are some suggested accompaniments for Caponata?
It is excellent served with crusty grilled bread, crunchy crackers, or as a layer in a sandwich with alfalfa sprouts.
Can I add cheese to this dish?
Yes, adding crumbled feta or goat cheese provides a creamy contrast to the hearty vegetable relish.
How long can I store leftover Caponata?
Caponata can be stored in the refrigerator for several days, and the flavors will continue to deepen over time.
Is this recipe a good make-ahead option?
Yes, it can be made in advance and will last all week in the refrigerator.
What is the total number of ingredients required?
There are 13 total ingredients in this recipe.
What size should the red bell pepper be diced?
The red bell pepper should be diced into 1/2 inch cubes to match the size of the eggplant.
At what heat should I stew the garlic-anchovy paste?
The garlic-anchovy paste should be stewed gently over low heat for about 5 minutes.
How do I reduce the liquid in the final stages of cooking?
Simmer the mixture uncovered for a few minutes after adding the vinegar, capers, and olives until most of the liquid has evaporated.
Can this be used as a sandwich spread?
Yes, it is highly recommended as a sandwich spread, particularly when paired with alfalfa sprouts.
Is this a healthy recipe?
Yes, it is a vegetable-forward dish rich in fiber and Mediterranean flavors.
What is the best way to cool the Caponata?
Transfer it to a serving bowl and let it sit until it reaches room temperature naturally.
Does this dish contain gluten?
The Caponata itself is gluten-free, though it is often served with bread or crackers which may contain gluten.
How many cloves of garlic are needed?
The recipe calls for 3 to 4 cloves of minced garlic.
What is the purpose of the celery?
Celery provides a base aromatic flavor and a slight textural contrast when sautéed with the onions.
Can I adjust the salt and pepper?
Yes, after the final simmer, you should taste the Caponata and adjust the seasoning with additional salt and pepper as needed.