Photo courtesy of Good Food

Welcome to 30 Days on a Mediterranean Diet, our new blog series! It’s no secret that eating the Mediterranean way helps with heart health and weight loss. But fast-paced modern living makes it hard to stick to any diet, which is why each 30 Days on a Mediterranean Diet post will feature a healthy Mediterranean recipe.

If you’ve never tried Caponata before, now is your moment. This bold, savory dish is great as an appetizer or full meal. Its main ingredient is eggplant, which happens to be chock-full of fiber, potassium, folate, manganese, niacin and vitamins B6, B1 and K*. Think that’s a mouthful? Have a bite of this briny treat!

From BBC Good Food
Makes 6-8 servings


For the Caponata

100 ml olive oil
3 large aubergine (eggplant), cut into 2cm cubes
2 lots shallots, chopped
4 large plum tomatoes, chopped
2 tsp capers, soaked if salted
50g raisins
4 celery sticks, sliced
50ml red wine vinegar
Handful of toasted pine nuts and basil leaves

For the bruschetta

8 slices ciabatta
Olive oil, for drizzling
1 garlic clove

Prep & Cook

  1. Pour the olive oil into a large heavy based saucepan or casserole dish, place over a medium heat and add the aubergines. Cook for a good 15-20 mins until they are soft.
  2. Scoop the aubergines out of the pan – you should be left with some olive oil. Add the shallots and cook for about 5 mins until they are soft and translucent.
  3. Add the tomatoes and cook slowly, so they break down and turn to a soft mush, then add the aubergines back to the pan. Now put in the capers, raisins, celery and vinegar, season well and cover with a lid.
  4. Cook over a low heat for 40 mins, until all the vegetables are soft. Stir gently so it doesn’t break up too much; the stew should smell sweet and sour.
  5. When the caponata is cooked, leave to cool slightly while you make the bruschetta. Heat a griddle pan, drizzle the bread with olive oil and griddle until toasted and lightly charred on both sides, then rub with a garlic clove and season.
  6. Serve the warm caponata scattered with the basil leaves and pine nuts, with bruschetta on the side.

* The World’s Healthiest Foods – Eggplant.