Lighter caponata

Lighter caponata
  • Serves icon Serves 4
  • Time icon Hands-on time 10 min, oven time 35-40 min

Our lighter take on the classic Sicilian dish is less than 250 calories per serving – perfect if you’re following the 5:2 diet. For a heartier meal, serve with crusty ciabatta bread or stir through pasta as a fantastic vegetable-based sauce. 

Take a look at Antonio Carluccio’s caponata too or try this roasted version served with grilled lamb.

Nutrition: per serving

Calories
248kcals
Fat
18.6g (2.6g saturated)
Protein
3.8g
Carbohydrates
13.1g (11.7g sugars)
Fibre
6.6g
Salt
1.2g
Calories
248kcals
Fat
18.6g (2.6g saturated)
Protein
3.8g
Carbohydrates
13.1g (11.7g sugars)
Fibre
6.6g
Salt
1.2g

Ingredients

  • 2 aubergines, quartered lengthways
  • 1 medium red onion, finely sliced
  • 1 celery stick, cut into 1cm chunks
  • Cooking oil spray
  • 6 plum tomatoes, roughly chopped (or use a 400g can of chopped tomatoes)
  • 2 garlic cloves, crushed
  • 3 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp dried marjoram or oregano
  • 80g large pitted green olives (we used gordal, in a cumin and lemon dressing), sliced
  • 2 tbsp capers, drained
  • 20g golden raisins
  • 20g fresh basil, leaves picked and roughly torn
  • 1 tbsp pine nuts, lightly toasted in a dry pan (optional)

Method

  1. Heat the oven to 200°C/180°C fan/gas 6. Put the aubergines, onion
    and celery in a baking dish or shallow roasting tin. Lightly spray with the cooking oil, season generously with salt and ground black pepper and toss well. Roast the vegetables for 25 minutes.
  2. Stir in the tomatoes, garlic, olive oil, vinegar and dried marjoram/oregano, then return to the oven for a further 10-15 minutes.
  3. Stir in the olives, capers, raisins and most of the basil, then serve scattered with a few toasted pine nuts and the remaining basil leaves.

delicious. tips

  1. The caponata will keep covered in the fridge for up 4 days. Serve warm or at room temperature.

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