Caponata light recipe with olives

As an appetizer or garnish, this recipe for light caponata with olives is a good alternative to this classic vegetable dish, minimizing the fat content and, consequently, the caloric content, but without giving up its authentic flavor. Peppers and aubergines are passed through the griddle with very little oil, avoiding the excess fat that they absorb when fried in the traditional way.

Ingredients for 4 people.

3 aubergines, 2 red peppers, 1 red onion, 20 gr. pine nuts, 1 celery bulb, 1 tablespoon of capers, 300 cc. crushed tomato, 100 cc. white wine vinegar, 1 tablespoon of sugar, 100 gr. pitted green olives, a sprig of basil, olive oil, salt.


Wash and cut the bell peppers and eggplants into cubes. Pass the peppers, with a tablespoon of oil, on a non-stick griddle or frying pan over high heat, for 4-5 minutes, stirring constantly. Reserve separately. Add another tablespoon of oil to the pan and sauté the diced eggplants for 5 minutes.

Cut the onion into thin strips, and sauté in a frying pan or saucepan with a tablespoon of oil and 100 cc. of water, for 5 minutes over medium heat. Season with salt, add the chopped celery, capers, pine nuts and crushed tomato.

Cook for about 8-10 minutes and add the vinegar, sugar, olives and sautéed vegetables. Incorporate a pinch of water, if you see that the stew is very dry. Finish cooking over low heat for about 15 minutes. Let cool, add the fresh basil and serve.

Preparation time: 15 minutes. Cook time: 40 minutes. Difficulty: Simple


Serve as a light starter or with a meat or fish dish. You can take warm this light caponata recipe with olives, but it is much better cold.

Tags:  Meats And Birds Desserts Vegetables And Legumes 

Interesting Articles