Delicious Caponata

Nellie Kerrison

22 September 2024

Salads and Vegetables, Recipes, Appetisers and Snacks, Main Dishes, Vegetarian, Vegan Friendly

A Delicious Caponata

Delicious Caponata

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Caponata is one of those magical dishes that truly captures the essence of Italy. Bursting with the rich flavours of slow-cooked vegetables, olive oil, and tangy vinegar, it’s an easy yet incredibly versatile dish that holds a special place in both Italian cuisine and gatherings around the table.

The origins of this delicious Caponata are deeply tied to Sicily, a region renowned for its bold, sun-kissed produce. Historically, it was made with simple ingredients that were readily available to local communities: aubergine (eggplant), tomatoes, onions, capers, and olives. Today, this sweet and sour vegetable stew has become a signature dish, evolving through different regions and kitchens to suit personal preferences.

I really think you’ll love this Delicious Caponata

Not only is Caponata an absolute flavour bomb, but it’s also one of those rare dishes that actually improves with time. It’s a true workhorse in the kitchen—a dish you can enjoy straight out of the pan or transform into something else the next day. The vinegar and olive oil help the flavours to meld and develop as it sits, making it the perfect candidate for leftovers.

At your next gathering, serve Caponata as an antipasto with crusty bread, or as a side to grilled meats and seafood. The leftovers, if there are any, will make an unforgettable pasta sauce. Just stir it through your favourite pasta for a quick and delicious meal.

How to Make It

Caponata’s secret lies in not rushing the cooking, allowing the flavours to blend beautifully. You’ll start by roasting diced pumpkin until tender. Then, in a pan, gently sauté onions, garlic, and capsicums before adding tomatoes, capers, and other flavourful components.

Caponata is hearty yet light, and with every bite, you’ll enjoy a dance between sweetness and acidity, thanks to the vinegar and olive oil.

This delicious caponata is a wonderful & simple dish to serve & enjoy at your next gathering with friends or family. fBe sure to save some for the next day because it transforms into a glorious pasta sauce with minimal effort.

Check out the recipe below and bring a taste of Italy into your home!

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Delicious Caponata

Caponata

An easy to prepare Italian dish that is great to share when family & friends pop in. Any leftovers are the makings of a great pasta sauce.

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Course: Appetizer, Dinner

Cuisine: Italian

Diet: Vegan, Vegetarian

Prep Time: 10

Cook Time: 1

Servings:

Calories: 200kcal

Author: Nellie Kerrison | Relish Mama

Cost: $15

Equipment

1 Oven
1 Baking tray
1 Frying pan
1 Cooking spoon
1 Cooks knife
1 Cooking spoon

Ingredients

80 ml olive oil
350 g pumpkin butternut; peeled and cut into large dice
Sea salt
1 red onion halved and each half sliced thinly
3 cloves of garlic peeled and crushed with a garlic crusher or finely chopped
2 capsicum can be assorted, seeds and membrane removed and cut into medium-large dice
1 bay leaf
400 g whole tinned tomatoes 1 tin
A small handful of green or black olives pitted
2 tablespoons of currants
1.5 tablespoons of white sugar
60 ml of great quality balsamic vinegar
Basil leaves or alternatively fresh oregano leaves when basil is not in season

Instructions

Preheat oven to 200oC fan forced.
Place the diced pumpkin on a lined baking tray and coat in half of the oil. Sprinkle on sea salt. Bake for 30 minutes or until softened and cooked through.
Heat the remaining olive oil in a frying pan over medium heat and sauté the onion until softened. Add the garlic and cook for a further minute, stirring constantly to avoid the garlic burning. Add the capsicums and bay leaf and cook for a few minutes before adding the tomatoes.
Before adding the tomatoes, blitz them briefly in a mini food processor or get clean kitchen scissors to roughly dice these (they have a better fuller flavour than buying diced tomatoes). Add the tomatoes, olives, currants, sugar, vinegar. Add approximately 100 ml of water, if required.
After 15 minutes of cooking, add the baked pumpkin.
Cook for a further 15 minutes. Taste for seasoning and if it needs adjusting. Turn off heat and top with basil leaves or oregano.