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 a couple of humble elements into a classy, sweet-and-sour summer season staple. On this vibrant bowl of greens, the star of the present is the aubergine, which turns into superbly tender because it soaks up the tangy balsamic vinegar and the pure sweetness of the sultanas.

Traditionally, caponata usually featured fish, akin to mahi-mahi or octopus, making it a ‘luxurious’ meal for the rich. Nevertheless, it developed into the beloved vegetable-centric dish we all know at this time, 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 for those who 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 steadiness of salty capers, candy sultanas, and acidic balsamic.
• Naturally vegan: No meat or dairy substitutions are needed for this conventional plant-based dish.
• Nice for meal prep: The flavours really enhance after a day within the fridge.
• Excessive in fibre: Filled with heart-healthy greens and nutrient-dense pine nuts.
• Versatile: Works equally nicely as a facet 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 moderately 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 might turn out to be barely softer upon thawing.

What can I exploit 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

Prepare 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; cook dinner the aubergine and onion for 6-8 minutes till the aubergine begins to melt.

• Add the tomatoes, capers and sultanas and cook dinner for an extra 6-8 minutes till the aubergine is cooked by means of. Stir within the balsamic vinegar, pine nuts and basil and cook 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 images © Vegan Meals & Dwelling