Caponata Aubergine Stew

 

This is a delicious Italian aubergine stew using lovely ripe fresh ingredients to really allow you to experience a taste of Sicily. Nice and quick, can be prepared and cooked within about 35 minutes. 20.5 net carbs per portion.

This Sicilian Caponata is great as a filling main meal for dinner. Suitable for vegans and vegetarians.

For family members not participating in a low carb diet, a few slices of fresh bread or some pasta will give a further authentic feel.

Please see Sicilian Aubergine Stew recipe below.

Caponata Aubergine Stew

A warming Italian Aubergene Stew bringing a combination of wonderful Sicilian ingredients into one dish.

Course Lunch, Main Course
Cuisine Italian, Mediterranean
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 2 portions
Calories 357 kcal

Ingredients

  • 2 tbsp Olive oil
  • 1 large Aubergine cut into large chunks
  • 1 tsp Dried oregano
  • 1 small Red onion sliced
  • 2 cloves Garlic sliced
  • 1 small bunch Flat leaf parsley (inc. stalks) finely chopped
  • 2 tbsp Capers
  • 2 tbsp Olives (green or black) sliced
  • 2 tbsp Herb vinegar
  • 4 ripe tomatoes roughly chopped
  • Salt and pepper for seasoning
  • 2 tbsp Flaked almonds (optional garnish) toasted

Instructions

  1. Using a nice large pan (I use my wok, but a large saucepan would be fine), heat up a couple of tablespoons of olive oil.

  2. Add the aubergines and mix around the pan until the oil has been absorbed and fully distributed throughout the aubergines.

  3. Cook for about 4 minutes until they are turning a golden colour. Give them a stir about frequently to prevent them sticking to the pan.

  4. Add sliced onion, sliced garlic, oregano and chopped parsley. Add a little more oil if ingredients dry. Cook for 2 more minutes.

  5. Add capers, olives and herb vinegar and simmer until all the liquid has disappeared. This should take about 5 minutes.

  6. Stir in the chopped tomatoes and cook for about 15 minutes until all ingredients are cooked.

  7. Taste and adjust seasoning as required.

  8. Serve and sprinkle with toasted almonds.

  9. Enjoy!

Recipe Notes

You could also add roughly chopped red and green peppers when you add the tomatoes to vary the texture and taste.

Nutrients per portion

Calories            357
Fat (g)               25.6
Net Carbs (g) 20.5
Protein (g).     5.7

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