Healthy Italian Cooking - Caponata

Posted by Shaleen Meelu on Monday, 05 March 2012 in Recipes

Community Cook Roberto Prepares Caponata

Roberto originates from Naples and West Bromwich. He loves to share his passion for cooking healthy, tasty Italian (and other) food on a budget. 



1 aubergine

2 courgettes

1 punnet of cherry tomatoes

1 medium sized onion sliced

1 yellow pepper

Olive oil

Chili flakes

Ground pepper

Balsamic viinegar

A handful of olives


  1. Slice the onions and chop the washed cherry tomatoes into half
  2. Wash and dice the aubergine, courgettes and peppers into bite sized pieces. Remove the seedy centres.
  3. Cover the base of a sautoir pan (wide like a frying pan and about 2 - 3 inches deep with a lid) with olive oil. No more than 1 tablespoon is required. 
  4. Turn the heat on low to prevent the olive oil from burning. 
  5. Add the onion and chili flakes. Italian food is generally quite subtle when it comes to spice. 
  6. Add the chopped veg and cover the pan so vegetables can cook gently in olive oil infused steam for up to 45 minutes. 
  7. Stir veg every 10 minutes. At 30 minutes add about 10 drops of balsamic vinegar and some chopped olives. Black olives are preferable but green acceptable. 
  8. This can be eaten as a side, on top of your favorite pasta or even on some toasted Italian bread such as bruchetta. 

To take part in Healthy Italian cookery classes, please complete a form and we will send you relevant information. 





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Hi, my name is Shaleen Meelu and I am the founder of Healthy Futures. I’m also a registered nutritionist and I have helped over 3,000 people embark upon healthy living programmes.


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