Thu, May 24 2012

incredible sicilian aubergine stew (caponata)

his is a fantastic dish from southern Italy that's eaten as a warm vegetable side dish or a cold antipasto. Sicilians are proud that it's made with produce from their island. All the different methods of making it are more or less the same – the things that make it stand out and be special are the quality of the aubergines, tomatoes and vinegar.
Ingredients
• olive oil • 2 nice large purple aubergines, cut into large chunks • 1 heaped teaspoon dried oregano • sea salt and freshly ground black pepper • 1 small red onion, peeled and finely chopped • 2 cloves of garlic, peeled and finely sliced • a small bunch of fresh flat-leaf parsley, leaves picked and stalks finely chopped • 2 tablespoons salted capers, rinsed, soaked and drained • a handful of green olives, stones removed • 2–3 tablespoons best-quality herb vinegar • 5 large ripe tomatoes, roughly chopped optional: 2 tablespoons slivered almonds, lightly toasted
Nutrition Information
Serving Size 1 (443g) Recipe makes 6 servings Calories 206 Calories from Fat 32 (15%) Amount Per Serving %DV Total Fat 3.6g 5% Saturated Fat 0.5g 2% Monounsaturated Fat 1.9g Polyunsaturated Fat 0.8g Trans Fat 0.0g Cholesterol 0mg 0% Sodium 500mg 20% Potassium 928mg 26% Total Carbohydrate 40.8g 13% Dietary Fiber 11.2g 44% Sugars 12.3g Protein 6.7g 13%
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Get yourself a large pan, pour in a couple of lugs of olive oil, and place on the heat. Add your aubergine chunks and oregano, season with a little salt and toss around so the aubergine is evenly coated by the oil. Cook on a high heat for around 4 or 5 minutes, giving the pan a shake every now and then. (Depending on the size of your pan you may need to cook the aubergine in batches.) When the aubergines are nice and golden on each side, add the onion, garlic and parsley stalks and continue cooking for another couple of minutes. Feel free to add a little more oil to the pan if you feel it's getting too dry. Throw in the drained capers and the olives and drizzle over the herb vinegar. When all the vinegar has evaporated, add the tomatoes and simmer for around 15 minutes or until tender. Taste before serving and season if you need to with salt, pepper and a little more vinegar. Drizzle with some good olive oil and serve sprinkled with the chopped parsley leaves and the almonds if you like.

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