Sicilian Vegetable Stew With A Twist
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Sicilian vegetable stew known as Caponata Siciliana is flavorful n scrumptious with the goodness of fresh vegetables cooked and stewed to perfection. The twist in the recipe is instead to adding vinegar I have added Molasses to it. Enjoy Cooking!!!!
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Ingredients
- 1 Aubergine large, thickly sliced
- 1 Courgette thickly sliced
- 1 Zucchini green, thickly sliced
- 1 Red bell pepper deseeded and sliced
- 1 Yellow bell pepper deseeded and sliced
- 1 Green bell pepper deseeded and sliced
- 3 tbsp Olive Oil +1 tbsp, Extra Virgin
- 1 Red onion cut into wedges, large
- 1 teaspoon Red chili flakes
- 4 cloves Garlic sliced / minced
- 250 gm Tomatoes thickly sliced
- 1 tbsp Tomato puree
- 250 ml Vegetable stock as required
- ½ tbsp Molasses
- ½ tbsp Castor sugar
- ¾ tbsp Capers
- 1 Celery stem, chopped
- ¾ tbsp Raisins
- ½ tbsp Pine nuts
- ½ Almonds lightly toasted and slivered
- 1 tbsp Black olives chopped (Optional)
- Salt to taste
- Black pepper Freshly ground, to taste
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Instructions
- Baking Time- 15 minutes. Cooking Time: 25 minutes. Preheat the Oven to 450 In a glass bowl toss the Aubergine, Courgette and peppers with the extra virgin olive oil. Add little salt and freshly ground pepper
- Spread the vegetables on to a baking tin / sheet/ tray and bake for 15 minutes or until it has attained a brown colour. Turn over the vegetables, for even browning. Remove and Keep aside.
- In a heavy bottomed pan heat olive oil add onions, chili flakes and garlic. Sauté for 5 minutes. Add the tomatoes slices, tomato puree and let it simmer gently so that the sauce thickens. Pour in about 250ml vegetable stock.
- Add Molasses and sugar. Now add the roasted vegetables, capers, celery stem, raisins, pine nuts, almonds and black olives (Optional)
- Simmer for 15 minutes .Adjust seasonings, if required.
- Serve piping hot. Goes best with Ciabatta.
Notes
Chef Tips:
- Keep the aubergine and courgette in water, in order to prevent it from turning brown i.e. enzymatic browning.
- Do not over roast the vegetables, as they may burn and impart burnt flavor to the stew.
- You may add green olives, if desired.
- Do not stir the vegetables vigorously or the vegetables will mash.
Recipe Nutrition
Calories: 144 kcal | Carbohydrates: 29 g | Protein: 5 g | Fat: 3 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Sodium: 451 mg | Potassium: 1022 mg | Fiber: 8 g | Sugar: 16 g | Vitamin A: 2224 IU | Vitamin C: 149 mg | Calcium: 70 mg | Iron: 2 mg
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