Heart-Healthy Sicilian Caponata with Chickpeas & Mint
This vibrant, heart-healthy caponata is a masterclass in Sicilian "agrodolce" flavor. It's a chunky, savory-sweet relish that relies on the natural sweetness of raisins and balsamic vinegar, with no added sugar. By incorporating protein-rich chickpeas and a generous amount of vegetables, this version is exceptionally rich in dietary fiber, making it as satisfying as it is delicious. It's perfect spooned over toasted whole-grain bread, paired with grilled fish, or served as a standout side dish.
Servings 8
Calories 312kcal
Ingredients
- ¾ cup raw pine nuts
- ½ cup high-quality extra virgin olive oil divided
- 2 medium red bell peppers cut into ½-inch dice
- 3 ribs celery finely diced
- 6 scallions white and light green parts only, thinly sliced
- 6 cloves garlic thinly sliced
- 2 lbs globe eggplant unpeeled, cut into ¾-inch dice
- 3 tablespoons low-sodium tomato paste
- ½ teaspoon ground cinnamon
- 1 15-ounce can chickpeas, rinsed and drained
- ¾ cup dark raisins
- 3 tablespoons capers rinsed and drained
- 3 tablespoons red wine vinegar
- 3 tablespoons balsamic vinegar
- ¼ cup minced fresh mint plus more for garnish
- ¼ cup minced fresh parsley
- Zest of 1 lemon
- Freshly ground black pepper
Instructions
- Toast the Pine Nuts: Place the pine nuts in a large, dry Dutch oven or heavy-bottomed pot over medium-low heat. Toast, shaking the pan frequently, for 3-5 minutes, until they are golden brown and aromatic. Remove the nuts from the pot and set aside.
- Sauté the Aromatics: Heat 2 tablespoons of olive oil in the same pot over medium heat. Add the diced bell peppers, celery, and scallions. Sauté, stirring occasionally, for 6-8 minutes, until the vegetables have softened. Add the sliced garlic and cook for one more minute until fragrant.
- Bloom the Flavor Base: Create a space in the center of the pot. Add the tomato paste and cinnamon, and cook, stirring constantly, for 1 minute until the paste darkens slightly. Stir to combine everything.
- Cook the Eggplant: Push the vegetable mixture to the sides and add 4 tablespoons (¼ cup) of olive oil to the center. Add the diced eggplant and a pinch of black pepper. Increase the heat to medium-high and cook, stirring occasionally, until the eggplant is browned and tender, about 10-12 minutes.
- Simmer the Caponata: Reduce the heat to low. Stir in the rinsed chickpeas, raisins, capers, red wine vinegar, and balsamic vinegar. Stir to combine, then cover the pot and let the mixture simmer gently for 10 minutes for the flavors to meld. If it seems too dry, add a tablespoon of water.
- Finish with Fresh Ingredients: Remove the pot from the heat. Stir in the minced mint, parsley, lemon zest, and the toasted pine nuts. Drizzle with the final 2 tablespoons of extra virgin olive oil and stir gently.
- Rest and Serve: Allow the caponata to cool to room temperature for at least 20 minutes before serving, as the flavors will deepen as it rests. Garnish with additional fresh mint before serving.
Notes
Nutrition Facts
Per serving- Calories: 312
- Total Fat: 21 g
- Saturated Fat: 2.6 g
- Sodium: 148 mg
- Total Carbohydrate: 29 g
- Dietary Fiber: 8.3 g
- Total Sugars: 17 g
- Added Sugars: 0 g
- Protein: 6.5 g