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This bowl of veggies will take you straight to the streets of Sicily. But it's not just a simple bowl of veggies, it is Cauliflower Caponata! Slightly sweet, slightly sour, perfect for any Italian food lover in need of a healthy, easy, quick and delicious meal.
I'm really excited to share this recipe with you. I love Caponata so much, it has a ton of flavour and it's made with a bunch of fresh ingredients. Also, I love making food from every corner of the world, especially those dishes that have been part of the culture for a long long time.
Caponata is all those things, it is a super tasty Italian appetiser that made its first appearance around the 1700s. It's hard to track exactly where and when Caponata was created. But it's now a big staple and probably the most famous appetiser of the Sicilian cuisine.
The dish has a lot of influences from the surrounding countries and there are 37 official versions of it. And then, of course, each family adds their own little extra touch to it. So if you are after one specific recipe, you'll have a hard time finding it.
The versatility of Caponata makes it perfect for us. The recipe is not strict. So we can adapt it to our own needs and do little substitutions here and there. One of the things that will make caponata an actual caponata is the sweet and sour, somewhat vinegary taste, so that, we did not mess with.
Eggplant is usually the main ingredient in caponata and is really yummy. But to be honest, eggplant can be a bit tricky to cook. If you overdo it you will end up with a sloppy mess.
To make the recipe a bit more practical and not have to worry about that, I just got rid of the eggplant. Instead, I used cauliflower, which has a much more subtle flavour than eggplant. The rest of the veggies and the seasonings will add the flavour we might be missing out on by leaving the eggplant out.
Some caponata recipes include pine nuts but there are a lot that don't. I'm adding a handful to the dish but you can also use almonds or just leave them out. Pine nuts can be expensive and sometimes we want to stick to the budget, so using almonds, is a great alternative, especially if you use roasted almonds.
Also, I hadn't heard about this but there's a thing called pine mouth or pine nut syndrome. People that have this condition get a very distinctive bitter, somewhat metallic taste in their mouth after consuming pine nuts. No one really knows why this is, so if you are one of these people, almonds are the way to go.
The recipe is incredibly simple considering the delicacy you'll end up with. And to get the real Sicilian experience you will need some slices of ciabatta. I usually toast the bread just before I serve the caponata so everything is still warm and steamy when it gets to the table.
For the caponata
For the seasoning
For the seeds
For the bread
|Amount Per Serving|
|Calories 521||From Fat 214|
|% Daily Value*|
|Total Fat 24g||36.6%|
|Saturated Fat 3g||14.4%|
|Trans Fat 0g|
|Total Carbohydrate 72g||24%|
|Dietry Fiber 14g||56.1%|
|Vitamin K2 0µg||0%|
|Vitamin A 2604.46IU||52.1%|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.98mg||49.2%|
|Vitamin C 185.6mg||309.3%|
|Vitamin D 0IU||0%|
|Vitamin E 5.31mg||17.7%|
|Vitamin K1 151.15µg||188.9%|
|Folic Acid 24.94µg|
|Pantothenic acid 2.63mg||26.3%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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