This is one of my husband’s favorite dishes that I had never really tried to master until recently. What was I waiting for? This is delicious! Caponata is known in Italy as the “sailor’s stew”. Basically, they take local fruits, vegetables and spices and turn it into a flavorful stew or topping for fish, chicken or pork. It was probably the merchandise they were transporting from port to port. A sailor has got to eat…right?
Ingredients:
- 1 Large Eggplant (1 ¼ lb.) Cut into 1 Inch Cubes
- ½ tsp Healthy Salt
- 4 Tbsp Extra Virgin Olive Oil Divided
- 2-3 Stalks of Celery Minced with 2-3 Baby Carrots (Makes ¾ Cup)
- 1 Bell Pepper Cored and Chopped
- 1 Cup Crushed Tomatoes (Fresh or Canned)
- 2 Tbsp Capers
- ¼ Cup Pitted Green Olives Chopped
- ¼ Cup Raisins
- 2 tsp Local Honey
- 1 Bay Leaf
- ¼ tsp Crushed Red Pepper (½ tsp If You Like Spicy)
- ¼ Cup Dry Red Wine Vinegar or Balsamic Vinegar
- ¼ Cup Dry White Wine (Optional: Use Alcohol Removed Wine or Double the Vinegar)
Directions:
Step 1: Heat oven to 400 degrees.
Step 2: Place cubed eggplant in a bowl and salt. Let sit for 10 minutes then pat with a towel or paper towel to absorb the water that sweat out of the eggplant. Toss the eggplant and 2 Tbsp olive oil and pour onto a foil lined sheet pan. Roast for 20-30 minutes until slightly browned. Optional: Roast on the grill in a foil packet/grill pan for 10-15 minutes.
Step 3: Heat the remaining 2 Tbsp Olive Oil in the large skillet and add the minced celery, carrots and chopped pepper and season with salt and pepper. Cook for 5-7 minutes stirring often until softened.
Step 4: Add tomatoes, capers, olives, raisins, honey, bay leaf, and crushed pepper flakes, stirring until well combined. Slowly add the vinegar and white wine and let simmer on low-medium heat for 10-15 minutes stirring often so that the mixture doesn’t stick or burn. Fold in the roasted eggplant and cook an additional 10 minutes.
Step 5: Remove from heat and let cool to room temperature and use it as a topping for fish, chicken, pork, or pasta. Or place in an airtight container and refrigerate for 24 hours to allow the ingredients to fully combine and use the next day. I usually can’t wait that long.
Optional:
Top with fresh parsley and/or mint
