Keto Egg Plant Caponata is a healthy summer dish. You may use it to serve at the party while being stress-free. The dish needs time to develop its flavors so you may make the dish ahead & serve it at the party without any working. This is a Sicilian dish similar to eggplant ratatouille. Ratatouille comes in the stew category but caponata comes in the salad category. Keto Egg Plant Caponata is ideal for vegetarians and those who have gluten allergy. It only contains 4.4 g of net carbs & 65 kcal in a serving.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
EQUIPMENT:
- 1 skillet
- A baking tray
INGREDIENTS:
- A medium-sized bell pepper (red)
- 794 grams of tomatoes (diced)
- An eggplant (medium-sized)
- 1/4th cup of pine nuts
- Celery stalks 2.
- One tsp of sea salt.
- A small onion (yellow)
- 1 teaspoon of powdered peppercorns
- Minced garlic cloves, 2
- Two tbsps of wine vinegar (red)
- 1/4 cup of sliced olives
- Four tablespoons oil of olives.
- Capers, 3 tbsp.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INGREDIENT NOTES:
CAPERS:
This vegetable adds a wet & salty taste to our dish.
OTHER VEGGIES:
We use canned tomatoes(diced), globe eggplant (American) cut in dice, sliced olives (green/black), diced Onion, thin slices of celery, and chopped bell peppers (any color).
RED WINE VINEGAR:
we use it to add the classic sourness to our caponata. If you want to omit it then you may swap it with any of the following: balsamic vinegar, white vinegar, apple cider vinegar, or lemon juice. they all work the same way.
OIL:
Use any one of the oils you like oil of olives/avocado. we need the oil just for roasting.
GARNISHES:
The recipe uses basil (fresh) & pine nuts as a garnish. Now it’s up to you that you either stick to the garnishes here or use some different herbs of your choice.
INSTRUCTIONS:
- Firstly, heat the oven to 204 degrees C, then start working.
- Cover the tray of baking with the parchment.
- Pick a big vessel & add the diced eggplant.
- Add oil, Powdered peppercorns & salt.
- Mix well to coat each dice of eggplant in a proper way.
- Transfer the seasoned eggplants to the tray of baking.
- Spread in a single layer.
- Insert the tray into the oven & roast till they become tenderized & beautiful golden brown.
- Meanwhile, place the skillet on the normal flame.
- Heat the oil in the skillet.
- Add celery, bell peppers, and onion to the heated oil.
- Cook till onion becomes translucent & other veggies become soft.
- At this point, add garlic and cook until it produces its classic aroma.
- Then include olives, tomatoes, red wine vinegar, capers, and remaining sea salt & powdered peppercorns.
- Lower the flame & leave it to cook for some 10 or 12 minutes.
- Include the baked eggplant & cook for another couple of minutes.
- Turn the flame off & check if more sea salt and powdered peppercorns are needed.
- Garnish using your choice of herbs as well as pine nuts.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
TIPS:
You may saute the diced eggplants instead of baking them. It is totally up to your choice
Try raisins, They will surely taste nice.
STORAGE INSTRUCTIONS:
FREEZER:
Pack the dish in a freezer-safe bag or lock it in a vessel. Use a freezer to keep it safe for 90 or 100 days.
FRIDGE:
Use the fridge to save it for 3 or 4 days. Pack in a container that has a strong lid to lock it. cover it upon cooling.
EARLIER PREPARATION:
You may cut all the veggies & store them till you want to make the dish. This dish is amazing as it allows you to fully prepare it before storing it. The dish develops more strong flavors when chilling.
FAQs:
NUTRITIONAL INFORMATION/SERVING:
Recipe yield: Serves 12 (6 cups)
- Size of a serving: 1/2 cup
- Calories: 65 kcal
- Carbohydrates: 6.8 g
- Net carbs: 4.4 grams
- Fiber: 2.4 g
- Proteins: 1.2 grams
- Sugar: 3.7 g
- Fats: 4.7 grams
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS