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Would you like some ideas for out-of-home meals that come directly from the traditions of southern Italy? Here is how to prepare Broad bean puree with vegetables, a very simple dish, but absolutely extraordinary in terms of taste and well-being.

Once prepared, put a serving in the lunch box (I prepared a larger amount to use for the whole family), complete with boiled or baked seasonal vegetables and lunch is served!

Broad bean puree is prepared from dried broad beans, so you can cook it in any season, while the accompanying vegetables will change: have fun changing vegetables! At this time of year, rapini are the stars, so they couldn’t be missing alongside this soft, smooth puree.

Mashed broad beans are certainly more interesting than their more famous potato-based dish as they are rich in plant protein and slow-absorbing complex carbohydrates. Moreover, by accompanying it with vegetables, we will have a high percentage of fibre, our great ally of well-being.

Follow me not to run out of ideas for out-of-home meals and have a look at Legumotti with vegetable ragout and Jerusalem artichokes.

Broad bean puree with vegetables

32.16g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 60g dried broad beans
  • water
  • rapini and other boiled or baked vegetables to taste
  • extra virgin olive oil
  • 2 bay leaves
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Rinse the broad beans and soak them in water the night before.
  2. Transfer the broad beans to a pan (use the soaking water for kneading the bread!) and cover them with water in such a way to have about 3cm of water above their surface. Simmer for about 1 hour or until the broad beans have dissolved.
  3. Pour the broad beans into a blender and blend them while pouring in extra virgin olive oil in a drizzle to make the puree nice and creamy, then add salt and pepper to taste.
  4. Assemble the lunch box with mashed broad beans accompanied by blanched rapini and other vegetables to taste: I added onion and baked beetroot.

Purè di fave con verdure

Ideas for out-of-home meals are always good because we increasingly eat lunch away from our kitchens. What does our lunch box contain today? An appetising Red rice salad with avocado cream.

Red rice is a wholemeal alternative to white rice, thus an excellent substitute, rich in flavour and, above all, fibre. In this lunch box you will find it paired with a tasty cream of avocado, a fruit rich in antioxidants and cholesterol-friendly mono-unsaturated fatty acids, and a vegetable salad enriched with the Omega 3 of tuna.

Here then is how you can prepare it for another good and satisfying lunch.

Follow me not to run short of ideas for out-of-home meals! And if you are looking for meals with a lower amount of carbs, try my Roastbeef with aubergine cream.

Red rice salad with avocado cream

51.72g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 60g Basmati rice
  • 1/2 avocado
  • 40g drained tuna
  • 40g iceberg lettuce
  • 30g fat free Greek yoghurt
  • 30g carrots
  • 30g pitted green olives
  • lemon juice
  • parsley
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Boil the red rice in lightly salted water, possibly making sure that the rice completely absorbs the liquid. Season with salt and pepper and drizzle with a little oil.
  2. Mash half an avocado in a bowl and add Greek yoghurt, season with parsley, salt and pepper.
  3. Prepare the salad by cutting iceberg lettuce into strips, grate the carrots, add the pitted olives and dress with extra virgin olive oil, salt and pepper.
  4. Fill the lunch box by placing the red rice in one of the containers with the drained tuna and the avocado cream, while placing the vegetable salad in the second container. Close it up and take it with you!

riso rosso con crema di avocado

Sometimes it is just an idea that gives a standard dish an extra touch, so a rice salad can turn into a colourful lunch to deal with the summer heat: here is a perfect summer recipe, my Venere rice salad in a glass.

The rule I am following these days with no air conditioning in my kitchen is just one: no oven, unless I have to bake bread. So, here is a one-course meal ready in 30 minutes, unless the cooking time for your rice takes longer.

Furthermore, if you like this summer recipe idea, use your creativity to invent many other rice salads layering them in a glass to make your table unique and fun for your table companions.  Have a look at these Venere rice towers  to find inspiration!

Summer recipe: Venere rice salad in a glass

9.5g carbohydrates per 100g

Ingredients for the courgettes cream

  • 300g courgettes
  • 170g water or vegetable stock*
  • 100g leek
  • 20g extra virgin olive oil
  • a bunch of basil
  • some mint leaves
  • salt and pepper

Ingredients for the mozzarella mousse

  • 400g cow’s milk mozzarella
  • 20g extra virgin olive oil
  • water

Ingredients for assembling 4 glasses

  • 200g cherry tomatoes
  • 100g Venere rice
  • basil leaves
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cook the Venere rice in lightly salted water and drain it when it has the perfect texture to be eaten, then lay it out to cool quite quickly.
  2. In the meantime, chop the leek and sweat it in a pan with the extra virgin olive oil, add the chopped courgettes, allow them to gain flavour for a minute, then add the water, basil and mint and cook for 12-13 minutes.
  3. Pour everything in a blender, blend to a smooth cream and season with salt and pepper. Put aside.
  4. Place the chopped mozzarella in a large, tall glass, add 4-5 tablespoons of water and start blending with an immersion blender (ideal for the texture is to use a Bamix) while also pouring in the extra virgin olive oil in a trickle. If the mozzarella cream is too hard, add a few more tablespoons of water while continuing to blend until it is soft and creamy like a mousse. Season with salt and pepper.
  5. Cut the cherry tomatoes into 4 wedges, season with salt and pepper and a drizzle of extra virgin olive oil.
  6. Now assemble the glasses: pour the courgette cream on the bottom, form a layer of Venere rice, a layer of mozzarella mousse, the chopped cherry tomatoes and finally decorate with a few basil leaves.

insalata di riso venere in bicchiere

Version with gluten of the summer recipe: Venere rice salad in a glass

This recipe contains only naturally gluten-free ingredients, so no adaptations are necessary.

 

Have you already thought about what to prepare for Easter lunch? Do you have any family recipes that you prepare on this occasion? For Easter lunch at our house, the first course is the ever-present Anolini in meat stock, but we are always on the lookout for a new meat main course that everyone will agree on. So here’s an extra idea that you can cook with me as we watch the video recipe: White meat loaf.

This white meat loaf is very simple and can also be prepared the night before, then cooked at the last minute. The presence of hard-boiled eggs (symbol of new life) makes it nutritionally rich and beautiful to serve on the table with its lively colours.

If you are still looking for ideas for the Easter lunch menu, this meat main course could be a nice solution: naturally gluten-free and without carbohydrates. Happy Easter!

White meat loaf

negligible carbohydrates per 100g

Ingredients

  • 600g ground turkey and chicken meat
  • 250g fresh or frozen spinach
  • 90g Speck slices*
  • 50g Parmigiano Reggiano cheese, grated
  • 4 eggs
  • Pecorino cheese, grated
  • extra virgin olive oil
  • salt
  • pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cook the fresh or frozen spinach in a non-stick pan with a little oil; season with salt and leave to cool.
  2. Hard-boil 3 eggs by placing them in boiling water. Let boil for 8 minutes. Once cooked and cooled, shell them.
  3. Place the ground meat in a bowl, add a pinch of salt, grated Parmesan cheese and 1 egg. Mix to obtain a homogeneous mixture.
  4. Roll out a sheet of baking paper, grease it with a little oil and lay the minced meat on it; with the help of a sheet of cling film and a rolling pin, form a rectangle of about 35x25cm.
  5. Form a layer of bacon on top, cover with spinach, season with grated Pecorino cheese, then place the 3 hard-boiled eggs in the centre of the rectangle. Roll it up into a cylinder and seal it tightly at the ends. Wrap the cylinder in the baking paper.
  6. Heat the convection oven to 200°C and bake the meatloaf for 25 minutes, then remove it and brown it quickly in a non-stick frying pan with a little oil. Cut into slices and serve.

Polpettone di carni bianche

White Meatloaf ready to taste

Version with gluten of White meat loaf

This recipe contains only naturally gluten-free ingredients, so no adaptations are necessary.

While still loving the ‘old’ way of travelling, I decided to embark on a journey of discovery of the Provolone Valpadana PDO through the project “Choose your taste, sweet or spicy, only from Europe”in collaboration with the European Commission and theItalian Food Bloggers Association. The project aims to improve the manner in which European quality labelled products are recognised and promote their consumption, and I did it with my Savoury muffins with Provolone Valpadana PDO.

logo progetto 

My encounter with this product dates back to my childhood when I accompanied my father to the International Dairy Cattle Fair in Cremona , where the food stands present at the social event for breeders from Northern Italy displayed huge cheese wheels, shiny, sometimes round and sometimes cylindrical. Their size fascinated and, at the same time, frightened me.

After so many years, discovering how this cheese is made fills my heart with joy.

The sweet and spicy Provolone Valpadana PDO

Where does the name of this cheese come from? From the Italian word prova “try” (because in the past, when there were no technological means to verify that the curd was fermented to the right point to be spun, pieces of it were taken and spinning tests were made repeatedly (hence the name Provola and its augmentative Provolone) until the results were perfect to proceed.

marchio

The production area of Provolone Valpadana PDO includes part of Lombardy, part of Veneto, the province of Piacenza and part of the province of Trento, an area characterised by the presence of the Po Valley.

The production process in brief

  1. Milk preparation in the boiler within 60 hours after milking.
  2. Addition of fermented whey from the end of the previous day’s processing and, if necessary, of additional lactic acid bacteria always obtained from the whey of Provolone Valpadana PDO.
  3. Rennet and curdling, the stage from which the differentiation between mild and piquant Provolone starts, thanks to the addition of calf rennet in the former and kid rennet in the latter, which cause the milk to curdle at a temperature of between 36 and 39°C.
    coagulazione

    Curdling (photo by Consorzio del Provolone Valpadana PDO)

  4. Fermentation and cutting of the curd, when the curd is allowed to rest by fermenting on suitable surfaces and, once ready, cut and then stretched.
  5. Stretching, a process that takes place in water at 85-95°C, consists of melting the curd by pulling it to form long threads.
  6. Moulding, cooling and firming, when the curd is moulded either by hand or in special moulds and placed in ice-cold water to promote rapid cooling and subsequent firming.
  7. Salting, which consists of immersing the cheeses in brine for a period of time depending on their size.
    salatura

    Salting (photo by Consorzio Provolone Valpadana PDO)

  8. Tying, possibly smoking and maturing are the final stages of production since once the cheeses are tied, they can be smoked and matured or stored for a short time in the case of sweet Provolone Valpadana PDO.
stagionatura

Maturation (photo by Consorzio Provolone Valpadana PDO)

Many shapes for many flavours

As a great cheese enthusiast, I find the variety of shapes in which Provolone Valpadana PDO can be presented really unusual, because each size will have its own uniqueness in terms of flavour. So not only is there a difference between sweet and piquant, but within those, ranging from small 6kg wheels to huge 100kg cheeses, the sensory profile develops in a multiplicity of nuances.

For this reason, maturation periods can vary from a minimum of 10 days to over 240 days!

How to use Provolone Valpadana PDO

Given the variety of flavours, textures and maturations, Provolone Valpadana PDO can be used in an infinite number of recipes, which will then be characterised by our choices: a delicate version with a milky scent or a strong touch of flavour and spiciness, as if we had added a pinch of chilli pepper.

Provolone can be used directly raw or in preparations that are to be cooked in a pan or in the oven. Here is the recipe I have prepared to share with you and which I cooked using mild Provolone Valpadana PDO, but which you can easily modify using the piquant version of the same cheese to obtain a completely different result: have fun experimenting!

Savoury muffins with Provolone Valpadana PDO

33.43g carbohydrates per 100 g

Ingredients for 4 large muffins

  • 90g wholemeal rice flour*
  • 75g Provolone Valpadana PDO sweet or spicy (sweet in the photo)
  • 2 eggs
  • 35g tapioca starch*
  • 30g milk
  • 25 g extra virgin olive oil
  • 20g dried tomatoes
  • 5g baking powder for savoury pies*
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Coarsely chop the Provolone cheese and dried cherry tomatoes and set them aside.
  2. Place the rice flour and tapioca starch in a planetary mixer or bowl, then mix with eggs, milk and oil until smooth and creamy; finally add the yeast, Provolone cheese and cherry tomatoes and season with salt and pepper.
  3. Pour the mixture into 4 rather large muffin tins, filling them 3/4 full.
  4. Bake the muffins in a static oven preheated to 180°C for 10-20 minutes.
  5. Take the muffins out of the oven and eat them warm – they are mouth-watering!

muffin salati al provolone

Version with gluten of Savoury muffins with Provolone Valpadana DOP

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

It is my friend Anna Gallo who takes me on a journey to her native land, Calabria, giving me a beautiful bread bag from the art textile workshop Mario Celestino of Cosenza. And that is how I came up with the idea of preparing a dish that combines land and sea, a dish where squid meets ‘nduja, the undisputed queen of the tip of our boot: Calamari in fish soup with ‘nduja.

Calabria is definitely the region where red is the colour that paints the table, and it does so with chilli, the star ingredient of the ‘nduja, the sausage prepared by mixing pork meat and other spices, but also of the Sardella, a spicy cream made from whitebait, as well as many other specialities, and textiles and local handicrafts.

So let’s paint our tables red and add a little spice to life!

Calamari in fish soup with ‘nduja

negligible carbohydrates per 100g without bread

Ingredients for 4 servings

  • 1kg squid, cleaned
  • 100g white wine
  • 30g slivered almonds*
  • 20g ‘nduja*
  • 1 sprig of parsley
  • 2 small sprigs of marjoram
  • 1 clove of garlic
  • 1/2 lemon with edible peel
  • extra virgin olive oil
  • salt
  • homemade bread**

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cut the cleaned squid with beaks and eyes removed into strips and sauté them in a frying pan with a little extra virgin olive oil and the chopped clove of garlic. Sprinkle them with white wine and let it evaporate.
  2. Add the ‘nduja and cook for 5 more minutes: taste the squid and turn off the heat when they are soft because prolonged cooking makes them rubbery.
  3. In the meantime, toast the slivered almonds and use them to top the squid, also season with chopped parsley, marjoram leaves and a grating of lemon peel.
  4. Serve the fish soup with slices of toasted homemade bread.

calamari in brodetto alla nduja

Version with gluten of Calamari in fish soup with ‘nduja 

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

 

A year later, I virtually set off again towards Rieti to meet with bloggers, journalists and cooking enthusiasts to discover other products of the Alta Valle del Velino area through the first recipe: Chestnut and grass pea soup.

This soup is naturally gluten-free and the presence of pulses helps to better control the carbohydrates provided by dried chestnuts and potatoes, foods that require some attention for proper blood sugar management.

The journey of flavours in the heart of Italy: Chestnut and grass pea soup

zuppa di castagne e cicerchie

The local tourism and culture project was designed by the Rieti Viterbo Chamber of Commerce in cooperation with the Azienda Speciale Centro Italia Rieti and is aimed at highlighting the area’s excellence. Also look at the recipes cooked last year: Amatriciana and Pulse pasta with Rascino lentils.

The main ingredients of Chestnut and grass pea soup are two types of chestnuts and dried grass peas.

The chestnuts of the Rieti area are Chestnuts from Antrodoco and Rossa del Cicolano, both valuable varieties that have always been linked to the economy of these areas and thus one of the main components of the diet of mountain populations along with the rich selection of pulses. In our soup, we used dried chestnuts from Atrodoco, left to soak in water for about half an hour, and partly sliced raw to add a delicious fresh scent and a crunchy touch to the preparation.

The grass pea or Indian pea (an expression that betrays its provenance from distant lands) is a pulse whose cultivation is valuable in areas prone to drought and famine, so it ensured subsistence for farmers even in years when other products failed to bear fruit, thus important despite the difficult harvest.

Grass peas have a sweet taste, similar to that of chickpeas, that easily conquers the palate, but since they grow on stony ground it is important to subject them to a careful visual inspection before putting them in the pot: restaurants in this part of Italy are often equipped with a good insurance policy to cover any expenses for a dentist’s surgery after a tasty stop at the table!

So are you ready to discover the heart of Italy with another recipe? Let’s arm ourselves with pots and ingredients and cook it together.

Chestnut and grass pea soup

16.04 g carbohydrates per 100g

Ingredients for 4 servings

  • 1.2 litres of water
  • 300g dried grass peas (soak for at least 8 hours)
  • 100g dried chestnuts (soak for 1 hour)
  • 100g potatoes
  • 20g extra virgin olive oil, plus oil for serving
  • 4 whole chestnuts
  • 1 clove garlic
  • bay leaf
  • parsley
  • rosemary
  • salt and pepper

Preparation

  1. Put extra virgin olive oil in a pan and season with chopped garlic and parsley. Add the soaked and well-drained grass peas and allow them to gain flavour for a few minutes, stirring them with a wooden spoon.
  2. Add water and cook for about 20 minutes.
  3. Meanwhile, cook the soaked dried chestnuts for about 20 minutes in lightly salted water with a bay leaf. Drain and roughly chop them, then add them to the grass peas together with the diced potatoes and finish cooking.
  4. Take 2 ladles of soup and put them in a blender, then pour the resulting cream back into the soup so that the mixture is nicely thick.
  5. Peel the raw chestnuts, cut them into thin slices and serve the soup with the chestnut slices, chopped rosemary and parsley and a drizzle of extra virgin olive oil. Complete with bread croutons to your taste.

zuppa di castagne e cicerchie

Version with gluten of Chestnut and grass pea soup

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

 

Do you remember the book by my blogger friend Raffaella Fenoglio of the blog Tre civette sul comò entitled ’50 Shades of Coffee‘? Here is the second mouth-watering recipe: Coffee Tomini with yoghurt sauce and golden apples. And if you love coffee, try also Gnudi with coffee.

A chat with Raffaella

  1. Why a book about coffee?

Coffee is a cue that all three of us liked: myself, Silvia Casini and Francesco Pasqua. It is a universal element, with which music, literature and film are imbued. We added history, curiosities, caffeomancy, recipes, historical cafés, coffe painting, etiquette, star constellations, horoscopes, aphorisms… and many many experts and in the end we had collected so much material that we could have written an encyclopaedia! The difficult thing was to cut, trim, decide what was less interesting. The editor then worked on the infographics and the end result exceeded our expectations.

  1. Is there a recipe in the book that you are particularly fond of?

Let’s face it, the difficult part was the food & wine part: we didn’t want to lapse into banal recipes – you won’t find Tiramisù – and we imagined a complete menu based on the ‘wine from Arabia’. My favourite recipe, among the 50 suggestions, is Cheese with coffee fruit chutney.  We paired this recipe with a SAUVIGNON BLANC SESTO 21 from Casata Mergè. A wine from Latium, from 100% Sauvignon Blanc grapes, structured, suitable for accompanying special cheeses.

  1. In your latest publications, cooking is an integral part of other art forms such as poetry, literature and cinema. How did the idea for this approach come about and what else is boiling in the pot?

In 2020, together with Silvia Casini and Francesco Pasqua, we drew up some literary projects in which we could merge our skills – namely cinema, poetry, literature, music, food and wine. To our great joy, many of those projects, once they landed on the tables of publishers, were successful! So for the following two years you’re going to see some great things! Very interesting and eclectic volumes are coming out. Furthermore, the three of us, taken individually, are fiction writers and have one book each out.

  1. Our first meeting took place when your book Indice GliceAmico came out, a subject that is particularly dear to me because of the attention that diabetes requires of us, where did your interest in this subject come from?

Diabetes has touched my family. This stimulated me to focus on low glycaemic index recipes but until the cookbooks linked to my blog came out, I had no idea of how widespread diabetes was, especially among children.  I find your online cooking courses supported by a clinical nutritionist very interesting. This is the way to inform in the best way without frightening patients and their families.

Coffee Tomini with yoghurt sauce and golden apples

4.45g carbohydrates per 100g

Ingredients for 4 servings

  • 4 pieces of Tomino cheese of about 90g each
  • 200g apples
  • 125g plain fat-free Greek yoghurt
  • 1 cup of strong coffee
  • 30g ginger
  • 1 organic lemon, zest and juice

Preparation

  1. First put Tomini in a bowl to marinate with the cup of coffee and the peeled, sliced ginger. Let them rest for about an hour in the refrigerator.
  2. Peel the apple, cut it into segments and brown them in a little extra virgin olive oil in a non-stick pan until lightly browned on both sides.
  3. Remove the Tominos from the marinade, blot them with kitchen paper to remove excess coffee and cook them in a non-stick pan or on a grill.
  4. Prepare the yoghurt sauce by simply flavouring it with grated lemon zest and a few teaspoons of juice.
  5. Serve Tomini hot, accompanying them with the yoghurt sauce and a few apple slices.

tomini al caffè con salsa di yogur e mele dorate

Version with gluten of Coffee Tomini with yoghurt sauce and golden apples

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

 

 

I don’t know about you, but with the kids home from school, the need to cook lunch and dinner every day makes it difficult for me to find solutions to satisfy their appetite, desire for variety and time available, so try these Potato and courgette patties with Parma Ham.

Boiling potatoes will be the longest step, but the rest will only take you a few minutes. Obviously you can replace Parma ham with another ham you like, but it is important to remember that by combining a source of fat and protein with potatoes, you will slow down the absorption of carbohydrates, so it will be helpful to avoid glycaemic peaks.

You can accompany these Potato and courgette patties with a side dish of vegetables for a complete and balance meal. And if you love pies, but don’t want to turn on the oven, try this Pan-fried potato pie.

 

Potato and courgette patties with Parma ham  

14.41g carbohydrates per 100g of patties without Parma ham

Ingredients

  • 700g potatoes
  • 350g courgettes
  • 80g spring onion or leek
  • 60g breadcrumbs**
  • 40g butter
  • Parma ham
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

Preparation

  1. Boil the potatoes in a pot of water, then peel and mash them with a potato masher, add butter while they are still hot so that it melts well, then set them aside.
  2. In the meantime, put a few tablespoons of oil in a non-stick frying pan, brown the finely chopped spring onion or leek, then add the courgettes grated with a coarse-hole grater, season with salt and pepper, then cook for about 10 minutes, making sure that the courgettes are nice and dry.
  3. Add the cooked courgettes to the mashed potatoes, mix well and season with salt and pepper if necessary.
  4. With the help of a 6cm diameter cutter, form 2cm thick patties; roll them in breadcrumbs very carefully because they are quite soft, then brown them in a non-stick frying pan with a few tablespoons of oil until very crispy on both sides.
  5. Top each patty with a slice of freshly sliced Parma ham and serve.

Pizzette di patate e zucchine al prosciutto

Version with gluten of Potato and courgette patties with Parma ham 

Replace gluten free breadcrumbs with standard breadcrumbs

Sicily is undoubtedly one of the most popular destinations for art and cuisine, and one of its gastronomic symbols is undoubtedly Sicilian Caponata , of which I share the recipe of dear friends from Carini, near Palermo, whom we feel are part of our family. The only change I made is not frying aubergines… I hope you’ll forgive me!

Precisely because of its Italian character, I chose the Caponata recipe as the star of a fantastic project to make the international public aware of what the products of a virtuous cosmetics company contain, Davines which uses Slow Food Presidia to extract its active ingredients. So you can watch the video made in the Davines Scientific Garden to discover that the ingredients of Caponata are also the ingredients of solid shampoos that are as friendly to humans as they are to the environment.

So have a good trip to discover a recipe that makes us beautiful inside and out!

Non fried Sicilian Caponata 

9.34g carbohydrates per 100g

Ingredients for 6-8 servings

  • 830g aubergines, preferably round or striped
  • 550g tomato sauce and peeled tomatoes
  • 300g onions
  • 225g celery
  • 150g pitted green olives*
  • 60g raisins
  • 40g pine nuts
  • 30g salted capers
  • 10g sugar
  • extra virgin olive oil, white wine vinegar and salt

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Ingredienti della caponata

Preparation of Non fried Sicilian Caponata

  1. Wash and peel the aubergines, then dice them, sprinkle them with a pinch of fine salt and leave them to drain in a colander for a couple of hours. Blot the aubergines to remove the water they have released and fry them in a non-stick frying pan with a little oil (this is the step that makes the difference to the original Sicilian recipe in which the aubergines are deep fried).
  2. Soak the raisins in water.
  3. Meanwhile, cut the celery in pieces and cook it for about 5 minutes in boiling water, then drain it (without throwing away the cooking water) and set it aside.
  4. Cut the pitted olives in half and set aside.
  5. In a non-stick frying pan, pour a drizzle of extra virgin olive oil and sauté the sliced onion, then add the celery, olives and well-desalted capers and leave to gain flavour for about ten minutes.
  6. In the meantime, in another non-stick pan, cook the tomato sauce and peeled tomatoes for about 15 minutes so that they shrink, adding sugar and a pinch of salt. Finally, pour in the vegetable mixture, aubergines, wrung out raisins and pine nuts. Stir and cook for about a minute, then remove from the heat and add white wine vinegar to taste. Adjust salt if necessary and serve Caponata warm or cold.

Caponata

Version with gluten of Non fried Sicilian Caponata 

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.