Caponata, the traditional Sicilian condiment of eggplant, tomato, and anchovies, is a dark and mysterious concoction. This makeover is lighter, fresher in appearance—and vegetarian. With the inclusion of several garden vegetables, it resembles a ratatouille in both appearance and flavor. The recipe makes use of the season's final harvest of summer squash, eggplant, and tomato. Meal Plan: Prepare an arugula and tomato salad, and toss with a creamy vegan Caesar dressing. Boil some tube-shaped pasta (rigatoni or ziti are ideal), and top with generous spoonfuls of warm caponata.
- 1 Tbs. olive oil
- 2 cups diced onions
- 6 medium cloves garlic, minced
- 1 tsp. dried oregano
- 1 tsp. red pepper flakes
- 1/2 tsp. salt
- 4 cups diced eggplant
- 3 cups diced zucchini
- 1 cup diced red bell pepper
- 1 cup diced yellow summer squash
- 1/4 cup low-sodium vegetable broth, plus additional if needed
- 2 cups halved, seeded and diced tomatoes
- 1 1/2 cups drained, pitted and minced kalamata olives
- 1 cup chopped flat-leaf parsley
- 1/2 cup drained, minced capers
In large, heavy pot or Dutch oven, heat oil over medium heat. Add onions, garlic, oregano, pepper flakes and pinch of salt and cook, stirring occasionally, until onions are softened, about 4 minutes.
Add eggplant and cook, stirring occasionally, 3 minutes. Stir in zucchini, bell pepper, squash, broth and remaining 1/2 teaspoon salt. Mix well. Cover pot with tight-fitting lid and cook until vegetables are tender, about 10 minutes. After 5 minutes, check that some moisture remains in pot and vegetables aren’t sticking to bottom. If necessary, add a little more broth.
Uncover pot and stir in tomatoes, olives, parsley and capers. Cook uncovered, stirring occasionally, 2 minutes. Serve hot.
- Calories: 148
- Carbohydrate Content: 19 g
- Fat Content: 8 g
- Fiber Content: 6 g
- Protein Content: 4 g
- Saturated Fat Content: 1 g
- Sodium Content: 595 mg