AUBERGINE CAPONATA, Vegan, lower fat, easy

Family-friendly aubergine dip that doesn't need an oven...

Family Friendly Aubergine & Vegetable Dip with sweet/sour Sicilian/Tunisian accents

67 had a hankering for aubergine dip to go with a loaf of freshly made spelt bread.  The Blogger would normally make a Skinnier Aubergine Tahini Dip, a muscular, silky low-cal dip that's a hit with adults looking for sophisticated flavours.  But using the oven in a heatwave?  No thanks. 

Caponata is an aubergine and vegetable dip that's made on top of the stove and barely requires watching (if we're in a heat wave, wait till the sun goes down).  Popular in Sicily and Tunisia, it's easy to prepare and lower in calories than many dips.  

67's was adapted from Giada di Laurentis - the pretty Italian tv chef with the big smile.  Giada is known for easy Italian home cooking; this recipe is more sweet and sour than bolshy and spicy.  Your kids won't turn up their noses at this mix!

Caponata with flaked almonds

Like many classic dishes, Caponata offers plenty of variations - with or without olives and pine nuts; lemon juice or red wine vinegar; parsley instead of chives.  No panic then if one item or another is not in the cupboard.





Cost: £2.50'ish
Serves: 4-6 sides or a crowd

Ingredients:
    up to 1/4 cup olive oil (67 used 2 1/2 tbsp)
    1 stick celery, diced

    1 med eggplant, peeled, in 1/2inch/1cm pieces
    1 red pepper, top and tailed & de-seeded, in 1/2inch/1cm pieces
    1 med onion, red or white, in med dice
    up to 2 large cloves garlic, grated or minced
    1 390gm/14oz tin diced tomatoes (or 400gms/14oz fresh, diced)
    2-3 tbsp raisons (opt)
    1/2 tsp oregano
    1/8 tsp red pepper or chilli flakes (opt)
    1/2 tsp salt
    1/2 tsp coarsely ground black pepper

    zest 1 lemon
    juice 1/2 lemon (about 2 tbsp)
    splash red wine vinegar
    1-3 tbsp sugar or honey (opt)
    generous handful olives, coarsely chopped
    generous handful pine nuts (opt)
    2-3 tbsp chives or parsley, finely chopped

Method:

1. Heat a large pan over med heat; add olive oil
2. Add celery, cook 2 mins
3. Add eggplant, cook 2 mins; add salt
4. Add red pepper, cook 3 mins or until nearly cooked through 
5. Add onion, cook 3 mins or until translucent
6. Add tomatoes, oregano, & pepper
7. Turn down heat slightly; simmer uncovered 25-30 mins or until thick; take off heat
8. Add lemon zest, lemon juice, vinegar and sugar/honey, if using
9. Add half of the chives/parsley & olives
10. Check for seasoning; add more salt & pepper if needed
11. Garnish with remaining herbs
12. Serve with toasted pitta bread triangles, rice crackers and raw crudités: carrot, celery & cucumber sticks plus small cauliflower florets 

                                                                     More onNavBar: RecipesI/Easy Peasy...

Please leave a Comment in the box below

This recipe has been adapted from Giada de Laurentis & developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.