Vegan Aubergine Caponata
Mains | Recipes

Easy and Healthy Aubergine Caponata (Stew)

March 11, 2016

Aubergines. Yes I used to be a bit dubious about this vegetable being the highlight of a dish, however I have had quite a few meals now where they featured as a star ingredient and every single dish has been fantastic. The texture seems to work perfectly when cooked to perfection alongside other complimentary ingredients that make the aubergine a surprisingly delicious winning vegetable.

One dish I absolutely loved to the bottom of my heart was an Indian curry at a vegan restaurant I went to with my husband for a date night (something that is very rare and soon to be more so when baby arrives). The dish was Ringan Tameta which is aubergine and tomatoes cooked in gujarati spices and garnished with coriander leaves. It was simply heavenly alongside all the other dishes, rice and roti’s we ordered. Now to a different cuisine, I was inspired by a Sicilian recipe of a healthier version of aubergine caponata which is a vegetable stew that is traditionally served cold. This is an adapted recipe to suit myself and the husband’s taste buds so you will find a few ingredients not included from a traditional caponata recipe, however this dish is still absolutely delicious and we enjoy it warm, but feel free to give it a go as a cold meal. Capers, which are a part of the traditional recipe, would be absolutely perfect in this however the husband is not a fan.

Vegan Aubergine Caponata

Vegan Aubergine Caponata

My version of the aubergine caponata is easy, healthy, hearty, rich, filling, flavourful, warming, gluten free, vegan and totally delicious. I like to serve it with pasta (I use gluten free made from rice and corn), rocket, broccoli and sometimes avocado. We like big servings in this household and enjoy a hearty meal at dinner, however feel free to adjust serving sizes to suit your appetite. This is a great meal for when you want something comforting and healthy.

Here’s the recipe for an easy and healthy Aubergine Caponata.

Vegan Aubergine Caponata

DAIRY FREE | GLUTEN FREE | REFINED SUGAR FREE | EGG FREE | NUT FREE | VEGAN

Easy and Healthy Aubergine Caponata

Ingredients

Serves 2

  • 2 x aubergines
  • 2 x celery sticks
  • 2 x tinned chopped tomatoes
  • Approx. 40 small pitted green olives
  • 1 tsp sugar (unrefined cane sugar or coconut sugar)
  • 2 to 3 tbsp. balsamic vinegar
  • Optional: ½ to 1 tbsp. capers

Method

  1. Chop the aubergines into small pieces.
  2. Add a little water to a medium-hot pan. Add the aubergines and cook for a few minutes until slightly softened.
  3. Chop the celery into small pieces then add to the pan alongside the aubergines. Cook for a few minutes.
  4. Add the olives and tinned chopped tomatoes to the pan. Add capers if using. Stir everything together and cook on a medium heat.
  5. Place a lid on the pan and cook for 15 to 25 minutes until the aubergines are cooked through and softened with a rich tomato sauce. Cook for longer if required. If the sauce becomes too thick add a little water so that it doesn’t dry up or over cook.
  6. In the last couple of minutes add the sugar and balsamic vinegar. Stir everything together and cook for a couple of minutes.
  7. Once ready serve with pasta and preferred green vegetables. I love using gluten free pasta (made from rice and corn) and serving with rocket, broccoli and sometimes avocado.

FEEL GOOD WITH FOOD…AND CARBS!