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A lighter caponata (“al forno”: roasted)
| June 22, 2012 | Posted by ameliaps under appetizers, Italian, italy, summer, vegetables, vegetarian |
Summer is here. I like to eat more vegetables and stay lighter. I am sure many of you feel the same way… It’s a time to lighten our burdens, be they physical, mental, geographic (via travel), or dietary.
Growing up in Italy, lunches in the summer were often a “panino” or a salad (ripe tomatoes frequently) and a piece of cheese, most likely mozzarella. Sometimes, it was Caponata on bread crostini. Maybe with a side of anchovies.
Caponata is a lovely sweet and sour dish from Sicily and there are as many versions of it as there are households on the island (some versions include raisins and pine-nuts, some others even add fish, such as swordfish or tuna, or even octopus). It is a summer relish of sun-ripened vegetables, oozing flavors of the land. I like it’s earthy tones. It has some similarities with the Provençal Ratatouille, although Caponata does not have zucchini and has a sweet and sour zing that comes from the vinegar and sugar added at the end. We call this “agro-dolce” in Italy.
My nonna Amelia made a similar version of caponata, the Neapolitan version, called “Cianfotta“, which includes sweet long summer squash, pears, and prunes.
This is a lighter version because ingredients are oven roasted, rather than fried and simmered in batches, as in the classic recipe.
The last two weeks I have been traveling (“on-the-road” out West – pics soon on photo Friday) so I have not eaten my usual home-made meals… and I have missed them. So now that I am back, I am enjoying some healthy cooking, including this lightened up version of a summer classic. We travel to come back home…
What are your favorite light summer dishes?
| A lighter caponata (“al forno”: roasted) |
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Recipe type: appetizer
Author:
Serves: 6
Caponata is a Sicilian summer vegetable relish. This is a lighter version because ingredients are oven roasted, rather than fried and simmered in batches, as in the classic recipe.
Ingredients
- 2-3 Italian eggplants (~2 pounds), peel-on, cut in medium cubes (~6 cups)
- 1 yellow onion, cut into thin slivers (~1 cup)
- 1 red onion, cut into thin slivers (~1 cup)
- 2 red and/or yellow bell peppers, cut into thin strips (~2 cups)
- 1/2 cup extra-virgin olive oil (reserve 2 tablespoons)
- 3 tablespoons salted capers, rinsed off
- 1/2 cup green olives, pitted and chopped
- 2 ribs of celery, cut into small-medium dice (about 1 cup)
- 1 small (14 oz.) can peeled Italian tomatoes (“pomodori pelati”)
- 1 clove garlic, sliced
- 2 tablespoons sugar
- 1 teaspoon salt
- 2 tablespoons red wine vinegar
- Basil, to garnish
Instructions
- Soak the diced eggplant in salted water for 20 minutes. Rinse, drain, slightly squeeze the water out of them and pat dry with paper towels.
- Preheat the oven to 400°F (200°C)
- Combine onions, peppers, and eggplant in a large roasting pan. Drizzle the olive oil (minus the reserved tablespoons) and toss well to coat everything.
- Bake for about an hour to an hour and a half, until the vegetables are softened, tossing during cooking. Stir in the olives and capers.
- While the vegetables are roasting, blanch (boil in salted water then plunge in ice water) the celery for about five minutes.
- In a small pan, heat the olive oil, then add the garlic and saute until golden, then remove. Add the tomatoes, sugar and salt and cook for about 10 minutes. Add the vinegar and cook for a couple more minutes.
- Combine all the vegetables and stir the tomato sauce in.
- Serve warm or at room temperature, with some basil as garnish. Personally, I think it is best the next day, when the flavors have had a chance to get to know each other!
- You can keep the Caponata refrigerated for about a 1 week, just remember to bring it back to room temperature before serving.
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Great photos Amelia! I LUV Caponata.
My new summer food obsession is crunchy-thin pizza on the grill, made directly on the grates, no pizza stone. My favorite is a simple Margherita with summer fresh tomatoes and basil – not sure about the calories but it sure feels light!
Donna: you just made me crave your obsession! Now I need to make some pizza dough and get grilling. I would agree with you: simple is best, when it comes to pizza (and life overall too!)
Mmm mmm.
Talk about a craving! Ever since seeing this yesterday, it’s the only thing that is in my mind. Gotta make my shopping list for tomorrow so I can make this- it looks like it would be the perfect lunch with a little baguette and some cheese. Beautiful!! And welcome back from your amazing trip. I loved seeing the journey on instagram!
Nicole: let me know if it needs any tweaking. Yes, good bread is going to be key. Glad you enjoyed my travels via instagram (I have to get around downloading the pics and posting them here too, when I get a chance)
Oh this is beautiful!
My latest summer cravings is black rice – as a cold salad. Pair it with anything colorful and it makes for a wow plating.
David: how interesting: black rice… I will have to try it. I bet it’s stunning with diced red peppers, for a great contrast
Love caponata! I never tried oven roasting it, but will remedy soon!
Pola: of course, the fried version is my favorite, but it takes more time…and calories, of course!
An oven roasted version of this classic sounds just right during the summer when all you want are lighter meals after a hot day.
Sylvie: indeed. Also, caponata is wonderful and refreshing even cold, although I must say I do prefer it lukewarm.
What fabulous flavors! A gorgeous caponata. A great idea to cook it in the oven.
Cheers,
Rosa
“flavors” is the word, Rosa: they all blend together like in a good marriage!
This is my idea of a perfect summer dish. Thanks so much for sharing your delicious caponata recipe. Looks beautiful and scrumptious!
Nancy: summer is definitively one of my favorite seasons, with so much wonderful produce to include “on the plate”
Caponata is a frequent meal here – all year long, but I generally do it stove top. I do add zucchini (sorry) and generally start with anchovy base for the saltiness and instead of sugar I use a little balsamic glaze for the agro dolce. Yours looks wonderful and I’m intrigued with Nonna Amelia’s version too. I sometimes add raisins and nuts.
P.S. Your photos are popping right off the screen!
Joan Nova recently posted..Summer Dining: Salmon Ceviche and Corn Salad in a Watermelon Cup
Hi Joan! zucchini sound good too (closer to my nonna’s version of it) and so does a touch of balsamic glaze (which is a sweeter version of vinegar)
I love the photographs. Brill!
My 60mm lens did the trick!
A good capanota (light or not) is worth mastering. I have yet to master it, but thanks for the encouragement. GREG
sippitysup recently posted..Mango Rum Cooler- A Tribute to Fred Waring
Greg: I have to say, I am still chasing the finest balance… I can’t hold a candle to my dad’s caponata. Experience is key with this dish!
WOW…what a gorgeous looking dish, I can smell its goodness from here. I’ve made caponata before (though not as beautiful as yours) as a condiment, but have never thought of making it as a main or side dish. That must change.
Oui, Chef recently posted..Lamb Flatbreads with Hummus, Herbs and Feta
Steve: trust me… I could eat a whole dish of it! I have even seen it as a topping over focaccia or pizza.
Mamma mia! This is just great and makes my mouth water with anticipation! In a few weeks I’ll be in Sicily for pure, guiltless, indulgent “dolce farniente” !
Cristina: I missed you! So excited for your Italia trip… and will be anxiously awaiting for your posts on it. Buon viaggio!
amelia from z tasty life recently posted..A lighter caponata (“al forno”: roasted)
I look on pictures of your food and I can smell summer in the ear. Thank you
summer is in the “air” indeed
perfect summer food, tasty, happy, nice looking, gnammmy
mamma: i love how you spell “gnammy” (as in “yummy”)!!!
I haven’t made caponata in a long time. I think it’s time to add this to my repertoire!
Jen L @ Tartine and Apron Strings recently posted..Pea Cakes + Grilled Asparagus + Hello, Summer!
Jen: let me know how it turns out
You really make delicious meals. Eggplants are my favorite veggies and I love all these summer veggies.
Nami | Just One Cookbook recently posted..Cherry Ice Cream
Nami: arigato’! Eggplants are truly delicious but can be tricky to cook. One of my favorite recipes is miso-glazed eggplants (I make it all the time)