Sweet Potato Caponata Boat

Let’s talk about this amazing creation – Sweet Potato Caponata Boat! Now, I know what you’re thinking – “Caponata on sweet potato? That sounds like an odd combination.” And to that, I say, “Trust me, it’s amazing!”

First of all, let’s talk about why this recipe is so darn tasty. Caponata is a Sicilian dish made with aubergine, tomatoes, and a variety of other veggies, all simmered together in a tangy and slightly sweet sauce. When paired with the sweetness of roasted sweet potato, it creates a flavour explosion in your mouth!

Now, you might be thinking, “Sure, Sweet Potato Caponata Boat might be delicious, but is it healthy?” And the answer is a resounding yes! Sweet potatoes are high in fibre and vitamins A and C, while the tomatoes in caponata are packed with vitamins C and K, as well as potassium and lycopene. Lycopene is an antioxidant that’s been linked to lower risk of heart disease and certain types of cancer, so you can feel good about chowing down on that Sweet Potato Caponata Boat!

But enough talk, let’s get to the recipe! Here’s what you’ll need:

Ingredients

• 2tbsp olive oil
• 2 medium sweet potatoes
• 1 aubergine diced
• 1 onion diced
• 2 cloves garlic minced
• 1 tin chopped tomatoes
• 1 red bell pepper de-seeded and diced
• 60 ml red wine vinegar
• 2 tbsp capers
• 1 tbsp sugar
• pinch salt and pepper

Instructions

• Preheat your oven to 200°C. Cut sweet potatoes in half lengthwise, and place on a baking sheet.
• Roast for 30-35 minutes, or until tender.
• While the sweet potatoes are roasting, prepare the caponata. Heat the olive oil in a pan over medium heat. Add the aubergine and onion and cook until softened, about 5-7 minutes.
• Add the garlic and cook for another minute or two, until fragrant.
• Add the chopped tomatoes, red bell pepper, red wine vinegar, capers, and sugar to the skillet. Stir to combine.
• Reduce the heat to low and let the caponata simmer for about 15-20 minutes, until the vegetables are tender and the sauce has thickened.
• When the sweet potatoes are done, spoon the caponata on top of the sweet potato halves.
• Serve and enjoy the heck out of that Sweet Potato Caponata Boat, and revel in the fact that you’re eating something that’s both delicious and nutritious!

There you have it, folks – the perfect Sweet Potato Caponata Boat recipe! Go forth and impress your friends and family with your newfound love for this quirky and delicious dish!

Why not try some other lunch recipes?

Print Recipe

Sweet Potato Caponata Boat

Caponata is a Sicilian dish made with eggplant, tomatoes, and a variety of other veggies, all simmered together in a tangy and slightly sweet sauce. When paired with the sweetness of roasted sweet potato, it creates a flavour explosion in your mouth!

Prep Time5 minutes mins

Cook Time35 minutes mins

Course: Main Course

Cuisine: Italian

Diet: Low Calorie, Low Fat, Vegan, Vegetarian

Keyword: italian, sweet potato, tomato

Servings: 2 portions

Ingredients

• 2 medium sweet potatoes
• 2 tbsp olive oil
• 1 onion diced
• 2 cloves garlic minced
• 1 aubergine diced
• 1 tin chopped tomatoes
• 1 red bell pepper de-seeded and diced
• 60 ml red wine vinegar
• 2 tbsp capers
• 1 tbsp sugar
• pinch salt and pepper

Instructions

• Preheat your oven to 400°F (200°C). Cut sweet potatoes in half lengthwise, scoop out a bit of the centre to create a boat, and place on a baking sheet. Roast for 30-35 minutes, or until tender.
• While the sweet potatoes are roasting, prepare the caponata. Heat the olive oil in a pan over medium heat. Add the aubergine and onion and cook until softened, about 5-7 minutes.
• Add the garlic and cook for another minute or two, until fragrant.
• Add the chopped tomatoes, red bell pepper, red wine vinegar, capers, and sugar to the skillet. Stir to combine.
• Reduce the heat to low and let the caponata simmer for about 15-20 minutes, until the vegetables are tender and the sauce has thickened.
• When the sweet potatoes are done, spoon the caponata into the "boat" created by the sweet potato halves.
• Serve and enjoy the heck out of that Sweet Potato Caponata Boat, and revel in the fact that you're eating something that's both delicious and nutritious!

Notes

• To make the “boat” for the caponata, you’ll want to scoop out a bit of the centre of each sweet potato half. You don’t need to remove a lot – just enough to create a shallow well that can hold the caponata.
• If you’re not a fan of aubergine, you can substitute courgette or squash instead. Just dice them up and add them to the skillet at the same time you would add the eggplant.
• This recipe calls for canned chopped tomatoes, but you can use fresh tomatoes if you prefer. Just make sure to chop them up finely before adding them to the skillet.
• If you’re not a fan of capers, you can leave them out. They add a nice salty flavour to the caponata, but the dish will still be delicious without them.
• Don’t skip the red wine vinegar and sugar – they’re essential for creating the sweet and tangy flavour that makes caponata so delicious.
• If you have any leftover caponata, it’s great as a topping for grilled chicken or fish, or as a dip for crackers or veggies.
• This recipe makes enough caponata to fill four sweet potato halves, but you can easily double or triple the recipe to feed a crowd. Just make sure you have a big enough skillet to accommodate all the veggies!

I hope these notes help make your Sweet Potato Caponata Boat-making experience as smooth and delicious as possible!

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