Sicilian Caponata Cookout

Name: Sicilian Caponata Cookout
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: European, Italian, Mediterranean
Ingredients: Olive oil for frying; 1 large red onion, halved and sliced; 2 garlic cloves, finely chopped; 1 large aubergine, chopped; 1 large courgette, chopped 3-4 large tomatoes, quartered; 1 heaped tbsp capers; 2 tbsp pitted green or black olives; 200ml tinned chopped tomatoes; 2 tbsp red wine vinegar; 1 tsp dried mixed herbs; 120g wholewheat couscous; 175ml boiling water

6 steps

Prep:15minCook:30min

A tasty summer supper recipe for your camp stove.

Updated at: Thu, 17 Aug 2023 08:01:42 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories418 kcal (21%)

Total Fat5.5 g (8%)

Carbs81.6 g (31%)

Sugars23.2 g (26%)

Protein17.3 g (35%)

Sodium514.4 mg (26%)

Fiber17 g (61%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

olive oil

for frying

1red onion

large, halved and sliced

1 heaped tbspcapers

2 Tbsppitted green olives

or black

200mlchopped tomatoes

tinned

2 Tbspred wine vinegar

1 tspdried mixed herbs

120gwholewheat couscous

175mlwater

boiling

Instructions

Step 1

Heat a little olive oil in a large heavy-based skillet set over a medium heat, then fry the onion and garlic with a good pinch of salt for about 10 minutes until softened.

Step 2

Add the aubergine and continue to fry for 10 minutes.

Step 3

Add the courgette, fresh tomatoes, capers, olives and about half the chopped tomatoes. Stir thoroughly and bring to a simmer. Cook for 10 minutes until the sauce has reduced and the mixture is becoming dry.

Step 4

Add the rest of the chopped tomatoes, plus the red wine vinegar and dried mixed herbs, then simmer for another 10 minutes until the sauce has reduced again and the flavours have concentrated.

Step 5

Meanwhile, put the couscous in a bowl, add the boiling water and cover for 10 minutes. Fluff up with a fork.

Step 6

To serve, divide the couscous between 2 plates and add a generous portion of the caponata alongside.