Recipe Of The Week – Caponata

This week, our recipe of the week comes from VeganSA. Caponata is a typical dish from Sicily. Despite that many people think Italians just eat pizza, pasta and other heavy dishes, Italy has been a poor country historically and the easiest things to eat, thanks to the good weather, were always vegetables.

Caponata is based on aubergine, or egg plant, the real meat for veggie dishes. With this dish you will taste full Mediterranean cuisine and the added flavouring ingredients make it a perfect 1-dish meal with bread or plain rice, or as a side dish.




4 medium-sized egg plants
3 tomatoes
2 onions
2 celeries
100g capers
150g de-seeded green olives
1 glass vinegar
3 Tbsp sugar
Extra virgin olive oil
Optional chilli (not part of original recipe)

Cooking Instructions

Prepare the aubergine by cutting them into small cubes, sprinkling them with cooking salt and then leaving them to dry for 1 or 2 hours to remove the sour taste.
At the same time, prepare the tomatoes by boiling them in hot water for about 10 minutes and then removing the peel and seeds.
Cut the onions into small pieces and cut the celery into short sticks, place in a pan with the olives and capers and fry lightly on a low heat. Add the tomatoes and allow to cook slowly for about 15 minutes.
In another pan, pour and heat the olive oil. When hot, add in the egg plants. Once the egg plants are smooth and brown, add the sauce, vinegar and sugar and let cook slowly for about 20 minutes.
When all the ingredients start to amalgamate it is ready to serve. If you like hot and spicy flavours, just add fresh chilli.

Serves 4 people


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