August 20 2020

Sweet and sour caponata with courgette and aubergine

Summer

A delicious summery,
healthy and sustainable meal.

The wonderful in-season vegetables in this recipe are flavourful and packed with the vitamins and minerals you need for the summer.

A Chef Roberto Bassi recipe for SU-EATABLE Life.


Serves four

  • Courgette – 200 g
  • Aubergine – 200 g
  • Onion – 1 
  • Garlic – 1 clove
  • Celery – 1 stick
  • Chopped peeled plum tomatoes – 100 g
  • Pitted black olives to taste
  • Capers – 20 g
  • Pistachios – 15 g (shelled)
  • Fresh basil to taste
  • Extra virgin olive oil – 2 tbsp
  • Sugar – 1 tbsp
  • White vinegar – 1 tbsp


Nutritional information
Per serving: 168 Kcal


Environmental Impact

Per serving: 
123 grams CO2 equivalence - carbon footprint
210 litres - water footprint

This recipe’s environmental sustainability level is: Very high.

To remain environmentally sustainable at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal proteins (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.



Method

Dice the courgette and the aubergine. Sauté them in a frying pan, remembering that they have different cooking times. To ensure that they are at the right consistency you can also cook them in different pans and mix them together later, or use the same pan, starting with the aubergine first and then - after five minutes or so - adding the courgette.

Fry the onion and celery stick with the garlic clove (whole).

Mix together the cooked zucchini and eggplant with the olives, capers and pistachios (whole).

Add the chopped peeled plum tomatoes, sugar and vinegar and cook for a few more minutes. 

Lastly, remove the garlic, add a few leaves of basil, roughly torn up with your hands, and a little extra virgin olive oil.


The Chef’s Advice

This very simple recipe can be served with bread to make it a full meal. You can make it in advance as it keeps in the fridge for several days.

Nutritional Advice

The in-season vegetables in the caponata are a valuable source of minerals and vitamins which are fundamentally important for health, especially during the summer.

Environmental Advice

Favor fresh and minimally processed food in your diet.

Caponata is an extremely environmentally sustainable dish as its ingredients are all vegetables, in-season and minimally processed. If you want, you can combine it with a protein source (white meat, fish or fresh cheese) to obtain a tasty and sustainable meal.

Sweet and sour caponata with courgette and aubergine

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