This authentic Italian caponata is so tasty, you’ll forget it’s basically just a bowl of vegetables

This vegan caponata is a vibrant Sicilian aubergine dish that brings the sun-drenched flavours of the Mediterranean straight to your desk.

Completely balanced and naturally plant-based, this genuine recipe transforms just a few humble elements into a classy, sweet-and-sour summer time staple. On this vibrant bowl of greens, the star of the present is the aubergine, which turns into fantastically tender because it soaks up the tangy balsamic vinegar and the pure sweetness of the sultanas.

Traditionally, caponata typically featured fish, similar to mahi-mahi or octopus, making it a ‘luxurious’ meal for the rich. Nonetheless, it advanced into the beloved vegetable-centric dish we all know right now, proving that vegetation can simply maintain their very own.

Whereas our model focuses on the crunch of pine nuts and the pop of capers, you’ll be able to simply add a handful of inexperienced olives in case you fancy an additional hit of saltiness. Serve it at room temperature as a part of an antipasti unfold, or pile it excessive onto toasted ciabatta for a country starter.

Why you’ll love this vegan caponata recipe:

• Bursting with genuine Italian flavour: An ideal stability of salty capers, candy sultanas, and acidic balsamic.
• Naturally vegan: No meat or dairy substitutions are obligatory for this conventional plant-based dish.
• Nice for meal prep: The flavours really enhance after a day within the fridge.
• Excessive in fibre: Full of heart-healthy greens and nutrient-dense pine nuts.
• Versatile: Works equally properly as a aspect dish, a starter, or a lightweight lunch.

Recipe FAQs

Find out how to retailer vegan Italian caponata?

Retailer any leftovers in an hermetic container within the fridge for as much as 3 days. This dish is definitely higher the subsequent day, as soon as the flavours have had time to marry. It’s best loved at room temperature slightly than ice-cold from the fridge.

Can I freeze this recipe?

Whilst you can freeze caponata for as much as a month, the feel of the aubergine could change into barely softer upon thawing.

What can I take advantage of as a substitute of pine nuts?

If pine nuts are a bit expensive or unavailable, toasted silvered almonds or crushed walnuts make a wonderful crunchy substitute.

Add to your feast with our assortment of genuine Italian vegan recipes

Vegan Caponata

This vegan caponata is a vibrant Sicilian aubergine dish that brings the sun-drenched flavours of the Mediterranean straight to your desk.

Prep Time 15 minutes minutes

Cook dinner Time 20 minutes minutes

Whole Time 35 minutes minutes

Course Lunch

Delicacies Italian

Servings 6

Energy 196 kcal

• Add the oil to a sauté pan over a medium-high warmth; prepare dinner the aubergine and onion for 6-8 minutes till the aubergine begins to melt.

• Add the tomatoes, capers and sultanas and prepare dinner for an additional 6-8 minutes till the aubergine is cooked via. Stir within the balsamic vinegar, pine nuts and basil and prepare dinner for 3-4 minutes. Season to style.

Serving: 401gEnergy: 196kcalCarbohydrates: 27gProtein: 4gFats: 10gSaturated Fats: 1gPolyunsaturated Fats: 3gMonounsaturated Fats: 5gSodium: 49mgPotassium: 856mgFiber: 9gSugar: 17gVitamin A: 775IUVitamin C: 18mgCalcium: 42mgIron: 1mg

Key phrase gluten free, wholesome vegan, savoury vegan, vegan salad

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Recipe photographs © Vegan Meals & Residing