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Classic Caponata Recipe
Posted by Dr. Ben Kim on Apr 08, 2009
This simple and classic Sicilian caponata recipe features eggplant, one of the most phytonutrient-rich vegetables that we know of. Eggplants are naturally abundant in groups of phytonutrients (terpenes and phenolics) that are particularly good for promoting a healthy cardiovascular system.
Makes about 4 hearty servings
1 eggplant, trimmed and cut into bite-size chunks
2 celery ribs, finely chopped
1 yellow onion, peeled and finely chopped
1 red bell pepper, seeded and finely chopped
4-5 large tomatoes, roughly chopped into bite-size chunks
2 cloves of garlic, minced
1/2 cup green olives, pitted and sliced
1/2 cup capers, rinsed and drained (optional)
1/3 cup toasted pine nuts (optional)
2 tablespoons honey or sweetener of your choice
Extra-virgin olive oil
1 tablespoon vinegar of your choice - balsamic works well
Sea salt and black pepper
1. In a large pan, saute the eggplant, celery, onion, and red bell pepper in extra-virgin olive oil over medium to medium-high heat for about 5 minutes.
2. Reduce heat to medium to medium-low and add tomato chunks, garlic, green olives, capers, honey, and vinegar.
3. Cook for 7-10 minutes, or until eggplant is tender. Add sea salt and black pepper, to taste.
4. Allow dish to cool slightly, then scatter with toasted pine nuts and serve with your favorite grain dish or fresh bread.
Enjoy this authentic Sicilian caponata.
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