The Fresh Sheet…Eggplant

 

 

Eggplants.Desiree Nielsen RD

Eggplants are one of those vegetables that feel like summer to me but I am often at a loss for preparation ideas because my husband has an utter disdain for them! Serving gorgeous slabs of grilled eggplant won’t do unless I am willing to eat them all myself. A staple in mediterranean cuisine, eggplants have yet to really seduce us here in North America. But it’s worth giving eggplant another shot for its versatility and nutrition. With fall right around the corner, bringing these jewel-like beauties home will help extend the feeling of those long sun-drenched days (even if the only sunshine around is the artificial kind).

Eggplant.Peppers.DesireeNielsenRD

Preparation is key to enjoying eggplant’s charms – salting and resting the flesh will help to remove any bitterness that some might find unpleasant. It is also best to enjoy eggplant while they are fresh and in season…which is right now! Eggplant doesn’t just look pretty, it comes with plenty of nutrition to spare: eggplant is a source of soluble fibre to help stabilize blood sugars, lower cholesterol and soothe the digestive tract. It is also rich in manganese, an energizing mineral; potassium and magnesium protect the heart and potent antioxidant pigments give its skin that glossy dark purple colour.

When these little gems hit the farmers’ market, I too often give them a pass. So I was determined to find a recipe that would convince even an eggplant hater and I think we might have found it. This caponata pairs eggplants with their cousins, bell peppers and tomatoes for a savoury match made in heaven.

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Eggplant Caponata
Makes about one litre

Caponata is an Italian antipasti that is sweet, savoury and delicious – it takes time to make but will last through the week in the refrigerator to perk up any meal. It has a myriad of uses: try it as a sandwich spread, a pasta sauce, a topping for Bruschetta, layered in a casserole or as a sauce for proteins. We have paired it with grilled tofu in the photo but it would also be delicious with chicken or white fish.

3 cups cubed eggplant (about 2-3 small)
1 cup chopped yellow onion
1 1/2 cups chopped bell peppers
1 tbsp minced garlic (about 4 cloves)
1- 28 oz can of plum tomatoes
3/4 tsp oregano
3/4 tsp basil
Olive oil
Salt and pepper
1/2 cup chopped Kalamata olives
1 tbsp Red wine vinegar
1/4 – 1/2 cup Italian (flat leaf) parsley leaves

Place cubed eggplant in a bowl and generously salt, tossing to coat the eggplant. Let sit for 30 minutes and then rinse and pat dry.

In a large saute pan, heat 1/4 cup olive oil over medium heat, then add onion and bell peppers; sauté until glossy and soft, about 10 minutes. Add eggplant and sauté for 10 more minutes, stirring occasionally, until it is soft and golden brown.

Deglaze the pan with 1/4 cup of the juice from the plum tomatoes and then crush the plum tomatoes into the pan by hand, reserving the juice for adjusting the moisture of the dish later. Add the herbs, 1 tsp freshly ground pepper and garlic, stir and reduce to simmer for about 40 minutes. Stir occasionally and if the mixture sticks or gets too dry, deglaze with a bit of the reserved tomato juice. Stir in the red wine vinegar, olives and parsley before serving.

One litre of caponata will make a large volume of appetizers or will comfortably serve 8 people as a pasta sauce or side dish for proteins.

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