Sicilian Caponata with Whole Wheat Couscous - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

A tasty eggplant sweet and sour stew that is a staple in every Sicilian household, this caponata uses the classic Italian approach of using a thoughtful balance of flavors to bring the best out in simple ingredients.

Ingredients

  • 1½ cups water
  • 1 (15 oz.) can no-salt-added chickpeas, drained and rinsed
  • 1 cup whole wheat couscous
  • ¼ cup olive oil
  • 2 bell peppers, chopped
  • 1 large red onion, chopped
  • 2 stalks celery, chopped
  • 2 Tbsp. tomato paste
  • ¼ tsp. red pepper flakes
  • ¼ cup balsamic vinegar
  • 2 tsp. brown sugar
  • ¾ tsp. salt
  • 1 cup low-sodium vegetable broth
  • 1 small Italian eggplant, chopped
  • ¼ cup pine nuts, toasted

Directions

  1. Bring water to a boil in a medium pot. Stir in the chickpeas and couscous, cover, and remove from the heat.
  2. Heat oil in a large, heavy-bottomed pot over medium-high heat. Sauté the peppers, onion, and celery until they start to brown (3-5 minutes).
  3. Reduce the heat to medium and stir in the tomato paste, red pepper flakes, vinegar, sugar, and salt. Cook, stirring often, until fragrant (2 minutes). Stir in the vegetable broth and eggplant and simmer until the eggplant is tender (10 minutes).
  4. Fluff the couscous mixture with a fork and divide into four portions. Top with the caponata and garnish with pine nuts.
Nutritional analysis per serving: Calories 530; Total Fat 21.5g (28% Daily Value); Saturated Fat 2.5g (13% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 510mg (22% DV); Total Carbohydrate 72g (26% DV); Dietary Fiber 13g (46% DV); Total Sugars 15g; Includes 2g Added Sugars (2% DV); Protein 15g; Vitamin D 0% DV; Calcium 8% DV; Iron 20% DV; Potassium 20% DV; Molybdenum 180% DV; Manganese 100% DV; Copper 70% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/sicilian-caponata-with-whole-wheat-couscous/
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