Cook the Book: Bottega Caponata

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
62%
Cook the Book: Bottega Caponata
45 min.
4
203kcal

Suggestions


If you're looking for a vibrant and flavorful dish that embodies the essence of Mediterranean cuisine, look no further than this Bottega Caponata. This traditional Sicilian eggplant dish is not just vegetarian-friendly, but also vegan, gluten-free, and dairy-free, making it a versatile addition to any meal. With a health score of 62, it's a guilt-free indulgence that doesn't compromise on taste.

The key to this recipe lies in the combination of fresh ingredients and the careful preparation of vegetables like eggplant, bell peppers, and celery, which are sautéed to perfection. The medley of flavors is enhanced by the tang of red wine vinegar, the brininess of capers, and the sweetness of ripe San Marzano tomatoes. With a preparation time of just 45 minutes, you can whip up this delightful side dish to accompany your main course or enjoy it as a light meal on its own.

Not only is this Caponata bursting with flavor, but it also boasts a nutritional profile that supports a healthy lifestyle. Each serving contains approximately 203 calories, making it an ideal choice for those watching their intake without sacrificing flavor. The dish is beautifully garnished with fresh basil, offering an aromatic finish that will have everyone coming back for more. Enjoy the warm, comforting essence of this Caponata – a true celebration of fresh, wholesome ingredients!

Ingredients

  • 0.5 cup basil loosely packed chopped (reserve 2 basil stems)
  • tablespoons capers 
  •  celery stalks cooled boiling drained cut into 1-inch pieces, blanched in water until just tender, in ice water, and
  • large eggplant cut into 1-inch cubes
  •  garlic clove crushed
  •  bell pepper green cored seeded cut into 1-inch squares
  • servings pepper black freshly ground
  • 0.5 cup olive oil 
  • 0.5 cup olives pitted halved
  •  bell pepper red cored seeded cut into 1-inch squares
  •  chilies dried red
  • large onion red cut into 1-inch dice
  • tablespoons red wine vinegar to taste
  • tablespoons sugar to taste
  •  thyme leaves 
  • cups tomatoes canned crushed seeded
  •  bell pepper yellow cored seeded cut into 1-inch squares

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Heat a large cast-iron skillet over high heat for about 3 minutes.
  2. Add 1 tablespoon of the olive oil to coat the bottom of the pan. Working in batches, add the eggplant in a single layer and cook, undisturbed, until deep brown on the first side. Turn and cook, turning occasionally, until well browned on all sides and tender.
  3. Transfer the eggplant to a paper towel-lined plate to cool.
  4. Add more oil to the pan as needed as you cook the remaining batches.
  5. Heat 1 tablespoon of the olive oil in a large saute pan over medium heat. Toss in 1 garlic clove, the dried chile, 1 thyme sprig, and a basil stem.
  6. Add the onion, and cook for 5 minutes. Season with a pinch of salt and a few grinds of pepper, and add 1 tablespoon of the vinegar. Cook for another 5 minutes, or until the onion is translucent and tender but has not taken on any color.
  7. Transfer the onion to a large bowl; set aside.
  8. Wipe out the pan, add 1 more tablespoon olive oil, and heat over medium-high heat.
  9. Add the remaining garlic clove, 1 thyme sprig, and a basil stem, then add the bell peppers and cook for 5 minutes.
  10. Add a pinch of salt, pepper, and the remaining tablespoon of vinegar and cook for 6 to 7 minutes, or until the peppers are tender; be careful not to let them brown.
  11. Transfer to the bowl with the onions.
  12. Add the eggplant, tomatoes, celery, capers, and the olives to the onions and peppers, mix well, and taste. Adjust the seasonings by adding sugar, vinegar, salt and pepper as necessary. The caponata should have a subtle sweet-and-sour flavor.
  13. Sprinkle with the chopped basil, remaining thyme leaves, and a few tablespoons of olive oil and stir to incorporate.
  14. Serve warm or at room temperature.

Nutrition Facts

Calories203kcal
Protein8.85%
Fat36.12%
Carbs55.03%

Properties

Glycemic Index
104.02
Glycemic Load
6.47
Inflammation Score
-10
Nutrition Score
22.641739306243%

Flavonoids

Delphinidin
196.23mg
Naringenin
0.51mg
Apigenin
0.14mg
Luteolin
2.68mg
Isorhamnetin
1.38mg
Kaempferol
8.17mg
Myricetin
0.19mg
Quercetin
17.6mg

Nutrients percent of daily need

Calories:202.68kcal
10.13%
Fat:8.98g
13.82%
Saturated Fat:1.28g
8.03%
Carbohydrates:30.79g
10.26%
Net Carbohydrates:19.46g
7.08%
Sugar:17.65g
19.61%
Cholesterol:0mg
0%
Sodium:446.4mg
19.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.95g
9.91%
Vitamin C:174.99mg
212.1%
Vitamin A:3033.95IU
60.68%
Fiber:11.33g
45.33%
Manganese:0.89mg
44.56%
Vitamin K:37.74µg
35.95%
Vitamin B6:0.61mg
30.58%
Potassium:1026.75mg
29.34%
Folate:110.44µg
27.61%
Vitamin E:3.66mg
24.38%
Copper:0.37mg
18.48%
Magnesium:65.33mg
16.33%
Vitamin B3:3.11mg
15.54%
Vitamin B1:0.2mg
13.13%
Phosphorus:117.36mg
11.74%
Vitamin B2:0.19mg
11.46%
Vitamin B5:1.05mg
10.46%
Iron:1.85mg
10.26%
Calcium:70.28mg
7.03%
Zinc:0.87mg
5.82%
Selenium:1.46µg
2.08%