Italian caponata with ancient grains recipe
Caponata, a classic Sicilian dish, offers sweet and sour flavors with its traditional eggplant base. This version adds ancient grains for a nutritious twist, maintaining its vegetarian and eggless nature. As a staple of Italian cuisine, caponata is typically enjoyed as a side or appetizer, celebrating Mediterranean flavors through a mix of vegetables, vinegar tanginess, and sugar sweetness. Let's start cooking this Italian delight.
Gather the following ingredients
For this dish, you'll need one large eggplant (cubed), two tablespoons olive oil, one red onion (chopped), two garlic cloves (minced), two celery stalks (chopped), one bell pepper (chopped), 14 ounces canned tomatoes, three tablespoons capers, one-quarter cup olives (sliced), two tablespoons red wine vinegar, one teaspoon sugar, salt, and pepper. Include one cup of cooked ancient grains like quinoa or farro.
Preparing the eggplant
Start by salting the cubed eggplant generously and let it sit in a colander for about 20 minutes. This process helps draw out moisture from the eggplant, making it less bitter. After 20 minutes, rinse the eggplant under cold water and pat dry with paper towels. This step ensures that your caponata doesn't become too watery.
Cooking vegetables and grains
In a large skillet over medium heat, warm up the olive oil before adding the chopped onion and minced garlic. Saute until they are soft but not browned. Add in the prepared eggplant cubes along with chopped celery and bell pepper. Cook for about 10 minutes until all vegetables are tender but still hold their shape.
Adding flavor components
To your skillet with vegetables add canned tomatoes along with their juice for moisture and richness. Stir in capers and olives for bursts of flavor followed by red wine vinegar which introduces that signature sweet-sour profile typical to caponata. Sprinkle in sugar to balance out acidity while seasoning with salt and pepper according to taste preferences.
Combining caponata and grains
After simmering the components for five minutes to blend the flavors, gently mix in the cooked ancient grains with the vegetable mixture. This ensures an even texture and adds nutritional value, making it a fulfilling meal by itself or a complement to other dishes. Enjoy this vibrant Italian caponata with ancient grains, bringing Sicilian tradition to your kitchen.
