Recipe: Peperonata Napoli-style
There are loads of capsicums around right now, including loads of red ones!!! When they are out of season, red capsicums can be pricey (and lacking in vitality!).
But at the end of Summer to the beginning of Autumn, they are at peak harvest time – plentiful, well-priced and bursting with goodness and flavor.
So make the most of this vitamin-rich delight with this week’s simple and delicious treat.
Health benefits of capsicum
- Slightly warm thermal nature
- Pungent and sweet flavour
- Strengthens stomach, improves appetite, promotes blood circulation, removes stagnant food, reduces swelling
- Good for treating indigestion, decreased appetite and food retention (usually arising from overeating or poor food combining)
- Treats frostbite
- Rich in Vitamins C and A, antioxidants that combine to neutralize free radicals
- Contains vitamin B6, folic acid, and fibre, protecting against atherosclerosis and diabetic heart disease
- Red capsicum contains twice as much Vitamin C as green capsicum, as well as lycopene which is a carotenoid that may protect against cancers such as prostate and cervical cancer.
Also known as “bell peppers” or “sweet peppers”, capsicums originate from South America and have been growing there for many thousands of years. Capsicums are a member of the nightshade family that also includes eggplant, tomato and potato. They are closely related to hot chillis, but have a slight genetic change that eliminates the heat. Paprika is a spice powder made from red capsicums.
We are bringing you a variation on the simple Peperonata (capsicum, onion, garlic, tomato, olive oil). This version comes from Naples and includes olives. Please omit the olives if they are not your favourite thing, and simply increase the stewing time so that the flavours of the capsicum and other ingredients have time to develop and meld together.
Peperonata Napoli-style
Serves 4
- 2 red capsicums, de-seeded and cut in pieces
- 2 yellow capsicums, de-seeded and cut in pieces
- 1 large onion, roughly diced
- 2-4 garlic cloves, crushed
- 10 ripe cherry tomatoes, cut in halves
- 60g mixed pitted olives, crushed or roughly chopped (or pitted Kalamata)
- 4 tablespoons extra virgin olive oil
- Handful of fresh basil leaves, ripped into pieces
- Salt and black pepper (optional)
- 1 teaspoon sugar (optional)
- 2 tablespoons best quality balsamic vinegar *
- In a heavy-based pan, saute capsicum in olive oil over medium heat until softening and fragrant.
- Add onion, garlic and cherry tomatoes. Cover pan and stew gently over medium heat for 10 minutes.
- (Optional) Season with salt and pepper and add sugar
- Add olives and basil leaves. Cover and simmer gently over low heat for 15 minutes.
- Raise heat to medium, add balsamic vinegar, then reduce for a few minutes until syrupy.
Serve Peperonata hot with meat or fish, stirred through pasta, as a topping for cous cous or as a flavour-dense accompaniment to vegetable fritters. Serve cold as antipasto, sandwich filling or as part of a picnic lunch.
* Good quality balsamic vinegar will deepen the flavor without bitterness. Check the label and ensure it includes “grape must”.
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