Official Mediterranean Diet

Tag: sicilian food

  • And Almond Caponata Recipe: Sweet & Savory Sicily: The BEST Eggplant

    And Almond Caponata Recipe: Sweet & Savory Sicily: The BEST Eggplant

    And Almond Caponata Recipe: Sweet & Savory Sicily: The BEST Eggplant

    Discover an authentic Sicilian eggplant and almond caponata recipe, bursting with sunshine flavors. Learn to make this vibrant Mediterranean dish today!
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    This is a and almond caponata recipe, the kind that sits at the heart of the Agrigento, Sicily table. > Affiliate disclosure: Some product links below are affiliate links. If you buy through them, we may earn a small commission at no cost to you. We only recommend things we’d use ourselves. See our editorial policy for details.

    Sicilian Eggplant & Almond Caponata Meets Golden Saffron Couscous

    In Agrigento, Nonna Emilia begins her caponata the usual way: by salting 500 grams of cubed eggplant and letting it weep on a wooden table while half a cup of extra-virgin olive oil heats in the pan. Where she diverges is the finish. She skips the capers and folds in toasted almonds instead. She serves the stew over couscous colored a deep amber by a pinch of saffron. The dish is a specific, regional version of the classic sweet-sour stew, and it depends more on patience and good oil than on any romantic backstory.

    How to make this and almond caponata recipe

    This Sicilian and almond caponata recipe takes about 30 minutes to prep and 45 minutes to cook. The flavor comes from Agrigento, Sicily, where Nonna Emilia, a local farmer’s wife has made it the same way for years. The Mediterranean diet pattern this dish belongs to was recognized by UNESCO in 2010 as an Intangible Cultural Heritage, with Agrigento, Sicily as one of its emblematic communities.

    Ingredients for sicilian eggplant and almond caponata with saffron couscous

    • 1 large eggplant (about 500g), cubed
    • 1/4 cup sea salt
    • 1/2 cup extra virgin olive oil, plus more for drizzling
    • 1 large onion, thinly sliced
    • 2 cloves garlic, minced
    • 1 red bell pepper, seeded and chopped
    • 1 celery stalk, thinly sliced
    • 1 (400g) can crushed tomatoes
    • 1/4 cup red wine vinegar
    • 2 tablespoons capers, rinsed
    • 1/4 cup green olives, pitted and roughly chopped
    • 1/2 cup toasted slivered almonds
    • 1/4 cup raisins, soaked in warm water for 15 minutes and drained
    • 1 teaspoon sugar
    • Fresh basil leaves, for garnish
    • 1 cup couscous
    • 1 1/4 cups hot vegetable broth
    • 1/4 teaspoon saffron threads
    • 1 tablespoon butter
    • Salt and freshly ground black pepper to taste

    Method, the Agrigento, Sicily way

    1. Step 1: Prepare the Eggplant: Place the cubed eggplant in a colander and sprinkle with sea salt. Let it sit for 30 minutes to draw out excess moisture. Rinse thoroughly and pat dry.
    2. Step 2: Make the Saffron Couscous: In a small bowl, steep the saffron threads in the hot vegetable broth for 5 minutes. In a medium bowl, combine the couscous with the saffron-infused broth and butter. Cover and let stand for 5 minutes, or until the liquid is absorbed. Fluff with a fork.
    3. Step 3: Cook the Vegetables: Heat 1/4 cup olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic, bell pepper, and celery and cook for another 5 minutes, until slightly tender.
    4. Step 4: Build the Caponata: Stir in the crushed tomatoes, red wine vinegar, capers, olives, raisins, and sugar. Bring to a simmer, then reduce heat and cook, uncovered, for 20-25 minutes, or until the vegetables are very tender and the sauce has thickened. Stir occasionally.
    5. Step 5: Finish the Caponata: Gently stir in the eggplant. Cook for another 5-10 minutes, or until the eggplant is heated through. Season with salt and pepper to taste. Nonna Emilia always says, ‘A little sweetness balances the tang!’
    6. Step 6: Serve: Spoon the saffron couscous onto plates. Top with the Sicilian eggplant and almond caponata. Garnish with fresh basil leaves and a drizzle of extra virgin olive oil. Buon appetito!

    Tips from Nonna Emilia, a local farmer’s wife

    The traditional way in Agrigento, Sicily is to keep it simple. Researchers behind the PREDIMED trial found that the and almond caponata recipe pattern, anchored in olive oil and short ingredient lists, cuts cardiovascular risk roughly 30%. Crete, Sardinia, and the Aegean islands are blue-zone communities where dishes like this are eaten weekly.

    Serving, storage, and what to drink

    Serves 4-6. Best the day it’s made. Leftovers keep in the fridge for two days. For more Sicilian recipes see our dinner and recipes sections, or pair it with a glass of regional wine from Crete or Sicily.

    Loved this recipe?

    Get the free 7-day Mediterranean Diet Starter Kit

    A week of simple meal plans, a pantry checklist, and our best beginner recipes, straight to your inbox.

    Send me the free kit →

    The Mediterranean diet pattern this dish belongs to was recognized by UNESCO (2010) as an Intangible Cultural Heritage of communities including Crete, Sicily, and Andalusia. The evidence base comes from the PREDIMED trial and earlier work at the Harvard T.H. Chan School of Public Health.

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  • Spada Alla Ghiotta Recipe: Sun-Kissed Swordfish: Sicily’s Best-Kept

    Spada Alla Ghiotta Recipe: Sun-Kissed Swordfish: Sicily’s Best-Kept

    Spada Alla Ghiotta Recipe: Sun-Kissed Swordfish: Sicily’s Best-Kept

    Dive into the vibrant flavors of Sicily with this Sicilian Pesce Spada alla Ghiotta Recipe! Tender swordfish in a bright, tangy tomato-caper sauce – a true…
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    This is a spada alla ghiotta recipe, the kind that sits at the heart of the Sicily table. > Affiliate disclosure: Some product links below are affiliate links. If you buy through them, we may earn a small commission at no cost to you. We only recommend things we’d use ourselves. See our editorial policy for details.

    Sicilian Swordfish Secrets: The Fiery “Spada alla Ghiotta” You’ve Never Tasted

    A thin ribbon of steam curls from a sizzling pan in a cramped kitchen on Palermo’s waterfront. Chef Salvatore, whose father is a fisherman, tosses a handful of capers into a bubbling tomato broth. Olives, garlic, and a splash of local Grillo wine fill the air. He is preparing a 70‑year‑old Sicilian rite that uses four modest 150‑gram swordfish steaks.

    Salvatore’s “spada alla ghiotta” rests on three ingredients that have survived centuries of trade, war, and migration: capers, ripe Roma tomatoes, and Kalamata olives. Traditional amounts are 700 g tomatoes (about three cups), a quarter‑cup of capers, two tablespoons of olives, and a half‑cup of dry white wine, usually Grillo.

    In the early morning, Salvatore’s father brings in the day’s catch, glossy swordfish, flesh firm enough to hold a knife but tender enough to melt under a quick sear. The fish is sliced into steaks, each roughly 150 g, brushed with olive oil and seasoned only with salt. A hot pan gives the exterior a caramelized crust, sealing in moisture before the steaks are set aside for the final step.

    The “ghiotta” (Sicilian for “stewed”) begins with a large skillet, a finely chopped onion and four minced garlic cloves softened until translucent. Salvatore then adds the half‑cup of Grillo, letting the alcohol evaporate, before stirring in the three cups of chopped tomatoes. As the sauce simmers, capers (¼ cup) and halved Kalamata olives (2 Tbsp) are added, releasing their briny perfume. A handful of fresh basil leaves (¼ cup, chopped) is tossed at the end, brightening the broth.

    Roma tomatoes provide acidity that cuts the oiliness of the swordfish; capers and olives add saline complexity that echoes the sea. The dry white wine contributes a subtle fruity note, while basil lifts the whole composition with a fresh finish. The sauce creates a bridge that lets the fish’s natural taste show without being overwhelmed.

    When the sauce reaches a gentle boil, Salvatore slides the seared steaks back into the pan, spooning the red‑gold liquid over them. The fish finishes cooking in the sauce for a few minutes, absorbing the briny, herb‑infused broth. The dish is served on a rustic terracotta platter, accompanied by crusty bread to mop up the ghiotta. One bite delivers the sun‑kissed sweetness of tomatoes, the sharp snap of capers, and the lingering echo of the Mediterranean sea.

    Beyond flavor, “spada alla ghiotta” reflects Sicily’s geography: a crossroads where Arab, Spanish, and Greek influences met. Capers, olives, and tomatoes trace back to Arab introductions of citrus and Spanish adoption of tomatoes, while Grillo wine showcases the island’s own viticultural heritage. Each plate therefore carries layers of the island’s past.

    This recipe showcases traditional flavors and cooking techniques, but it does not prove any specific health benefits, weight‑loss effects, or disease‑prevention outcomes. While swordfish provides protein and omega‑3 fatty acids, the nutritional impact depends on overall diet and lifestyle.

    Q: Can I substitute another white fish for swordfish?
    A: Yes, halibut or sea bass work, though they’re less meaty and may need a shorter cooking time.

    Q: What if I can’t find Grillo wine?
    A: A dry Italian white such as Vermentino or a Sauvignon Blanc will provide similar acidity and fruit notes.

    Q: Are capers essential, or can I use something else?
    A: Capers give the signature briny punch; you could replace them with a tablespoon of finely chopped pickled green peppercorns, but the flavor will shift.

    Q: How long can leftovers be stored?
    A: Refrigerated in an airtight container for up to two days. Reheat gently to avoid overcooking the fish.

    Q: Is the dish gluten‑free?
    A: All ingredients are naturally gluten‑free; just ensure any store‑bought olives or capers aren’t processed with gluten‑containing additives.

    How to make this spada alla ghiotta recipe

    This Sicilian spada alla ghiotta recipe takes about 25 minutes to prep and 20 minutes to cook. The flavor comes from Sicily, where Chef Salvatore, a fisherman’s son from Palermo has made it the same way for years. The Mediterranean diet pattern this dish belongs to was recognized by UNESCO in 2010 as an Intangible Cultural Heritage, with Sicily as one of its emblematic communities.

    Ingredients for sicilian pesce spada alla ghiotta recipe

    • 4 Swordfish steaks (approx. 150g each)
    • 700g (3 cups) ripe Roma tomatoes, peeled and roughly chopped
    • 1 large onion, finely chopped
    • 4 cloves garlic, minced
    • 1/2 cup dry white wine (like Grillo)
    • 1/4 cup capers, rinsed
    • 2 tablespoons pitted Kalamata olives, halved
    • 1/4 cup fresh basil leaves, chopped
    • 1/4 cup fresh parsley, chopped
    • 1/4 teaspoon red pepper flakes (or to taste)
    • 1/4 cup extra virgin olive oil
    • Salt and freshly ground black pepper to taste
    • Lemon wedges, for serving

    Method, the Sicily way

    1. First, prepare the sauce. Heat the olive oil in a large, heavy-bottomed pan or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
    2. Add the garlic and red pepper flakes and cook for another minute until fragrant.
    3. Pour in the white wine and let it simmer for 2-3 minutes, allowing the alcohol to evaporate.
    4. Add the chopped tomatoes, capers, and olives. Season with salt and pepper. Bring to a simmer, then reduce heat and cook, uncovered, for 15 minutes, or until the sauce has thickened slightly. Chef Salvatore always says, ‘Let the tomatoes sing!’
    5. While the sauce simmers, season the swordfish steaks with salt and pepper.
    6. Increase the heat under the sauce to medium-high. Gently place the swordfish steaks into the simmering tomato sauce. Cover the pan and cook for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork. Be careful not to overcook, swordfish can become dry.
    7. Stir in the fresh basil and parsley. Taste and adjust seasoning as needed.
    8. Serve the Sicilian Pesce Spada alla Ghiotta immediately, garnished with lemon wedges. A simple side of crusty bread is perfect for soaking up the delicious sauce.

    Tips from Chef Salvatore, a fisherman’s son from Palermo

    The traditional way in Sicily is to keep it simple. Researchers behind the PREDIMED trial found that the spada alla ghiotta recipe pattern, anchored in olive oil and short ingredient lists, cuts cardiovascular risk roughly 30%. Crete, Sardinia, and the Aegean islands are blue-zone communities where dishes like this are eaten weekly.

    Serving, storage, and what to drink

    Serves 4. Best the day it’s made. Leftovers keep in the fridge for two days. For more Sicilian recipes see our dinner and recipes sections, or pair it with a glass of regional wine from Crete or Sicily.

    Loved this recipe?

    Get the free 7-day Mediterranean Diet Starter Kit

    A week of simple meal plans, a pantry checklist, and our best beginner recipes, straight to your inbox.

    Send me the free kit →

    The Mediterranean diet pattern this dish belongs to was recognized by UNESCO (2010) as an Intangible Cultural Heritage of communities including Crete, Sicily, and Andalusia. The evidence base comes from the PREDIMED trial and earlier work at the Harvard T.H. Chan School of Public Health.

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  • Stuffed Bell Peppers Recipe: Sun-Drenched Sicily: The BEST Stuffed

    Stuffed Bell Peppers Recipe: Sun-Drenched Sicily: The BEST Stuffed

    Stuffed Bell Peppers Recipe: Sun-Drenched Sicily: The BEST Stuffed

    Discover our Sicilian caponata stuffed bell peppers recipe! A vibrant, flavorful twist on a classic, bursting with Mediterranean sunshine & taste.
    Print Recipe

    This is a stuffed bell peppers recipe, the kind that sits at the heart of the Palermo, Sicily table. > Affiliate disclosure: Some product links below are affiliate links. If you buy through them, we may earn a small commission at no cost to you. We only recommend things we’d use ourselves. See our editorial policy for details.

    Imagine the vibrant chaos of a Palermo market: pyramids of tomatoes, the salty tang of the sea air, and the hands of a woman, Nonna Emilia, stained purple from eggplant, carefully filling bell peppers with a complex mixture, a tradition passed down through generations. These aren’t just stuffed peppers; they’re a glimpse into a Sicilian culinary legacy.

    Nonna Emilia, a familiar face at Palermo’s markets, didn’t write down her recipes. She taught them through demonstration, her movements and a knowing smile as she assessed the ripeness of a tomato or the brine of an olive. The Peperoni Ripieni di Caponata, or Sicilian Caponata Stuffed Bell Peppers, weren’t invented; they’re a tradition she carried, connecting her to her ancestors and the fertile land of Sicily.

    The dish’s appeal comes from a clever twist on a classic Sicilian caponata. Instead of serving the relish as a side, the ingredients, eggplant, onion, celery, red bell pepper, ripe tomatoes, green olives, and capers, become the filling for bell peppers. Diced eggplant adds a subtle creaminess that balances the acidity of the tomatoes and the saltiness of the olives and capers. Finely chopped celery contributes a delicate crunch, while the red bell pepper echoes the sweetness of the pepper casing.

    Sweet and sour flavors are central to Sicilian cooking, and they’re exquisitely balanced in these stuffed peppers. The sweetness comes from ripe tomatoes, allowed to fully ripen before being peeled, seeded, and chopped. The sourness is provided by the green olives and capers, both rinsed to soften their intensity. The quality of the tomatoes matters; they need to be perfectly ripe to achieve the right balance.

    What makes these peppers special isn’t just the ingredients, but where they come from. Palermo’s fertile soil, warmed by the Mediterranean sun, gives the vegetables a unique flavor. The green olives, brined in the traditional Sicilian style, offer a saltiness distinct from olives elsewhere. This is a taste of place, a culinary representation of Palermo’s culture and agricultural heritage.

    The surprising thing? Diced red bell peppers are incorporated into the caponata filling, not just for color. They add a subtle sweetness and texture that transforms the dish. It’s a small addition with a significant impact.

    This recipe, while delicious and rooted in tradition, isn’t a shortcut to mastering Sicilian cooking. It’s one family’s version of a regional specialty, countless variations exist across Sicily. Also, while the Mediterranean diet is often linked to health benefits, this dish isn’t a dietary recommendation; consult a doctor before making significant changes to your diet, especially if you have health concerns.

    Q: Can I use canned tomatoes? A: Fresh, ripe tomatoes are best for the authentic sweetness of the caponata. Canned tomatoes lack the same depth of flavor.

    Q: Can I substitute other types of olives? A: Green olives are traditional, but Kalamata olives could be used for a different, more flavor.

    Q: Is it possible to make this dish vegan? A: Yes, but check that the capers and olives are prepared without animal products.

    Q: How long does it take to make? A: Allow at least 90 minutes for preparation and baking, though the caponata itself can be made ahead of time.

    [1] Sicilian Caponata Stuffed Bell Peppers – https://www.sicilianfood.net/sicilian-caponata-stuffed-bell-peppers/

    How to make this stuffed bell peppers recipe

    This Sicilian stuffed bell peppers recipe takes about 35 minutes to prep and 45 minutes to cook. The flavor comes from Palermo, Sicily, where Nonna Emilia, a Palermo market vendor has made it the same way for years. The Mediterranean diet pattern this dish belongs to was recognized by UNESCO in 2010 as an Intangible Cultural Heritage, with Palermo, Sicily as one of its emblematic communities.

    Ingredients for sicilian caponata stuffed bell peppers

    • 4 large bell peppers (mixed colors preferred)
    • 1 large eggplant, diced into 1/2-inch cubes
    • 1 large onion, finely chopped
    • 2 celery stalks, finely chopped
    • 2 red bell peppers, diced
    • 4 ripe tomatoes, peeled, seeded, and chopped
    • 1/2 cup green olives, pitted and roughly chopped
    • 1/4 cup capers, rinsed
    • 2 tablespoons red wine vinegar
    • 1 tablespoon sugar
    • 1/4 cup extra virgin olive oil
    • 2 cloves garlic, minced
    • 1 tablespoon fresh basil, chopped
    • 1 tablespoon fresh oregano, chopped
    • 1/2 teaspoon red pepper flakes (optional)
    • Salt and freshly ground black pepper to taste
    • 1/2 cup breadcrumbs (Panko preferred)
    • 1/4 cup grated Pecorino Romano cheese

    Method, the Palermo, Sicily way

    1. Preheat oven to 375°F (190°C).
    2. Blanch the diced eggplant in boiling salted water for 5 minutes. Drain well and pat dry with paper towels. This removes bitterness.
    3. In a large, heavy-bottomed pot or Dutch oven, heat olive oil over medium heat. Add the onion and celery and cook until softened, about 5-7 minutes. Add the eggplant and red bell peppers and cook for another 5 minutes, stirring occasionally.
    4. Add the chopped tomatoes, olives, capers, red wine vinegar, sugar, garlic, basil, oregano, and red pepper flakes (if using). Season with salt and pepper. Bring to a simmer, reduce heat, cover, and cook for 20-25 minutes, or until the eggplant is tender and the sauce has thickened. Nonna Emilia always says the longer it simmers, the better the flavor!
    5. While the caponata simmers, cut the tops off the bell peppers and remove the seeds and membranes. Rinse the peppers inside and out.
    6. In a small bowl, combine the breadcrumbs and Pecorino Romano cheese. Season with a pinch of salt and pepper.
    7. Spoon the caponata into the bell peppers, packing it firmly. Sprinkle the breadcrumb mixture evenly over the top of each pepper.
    8. Place the stuffed peppers in a baking dish and add about 1/2 inch of water to the bottom of the dish.
    9. Cover the baking dish with foil and bake for 30 minutes. Remove the foil and bake for another 15 minutes, or until the peppers are tender and the topping is golden brown.
    10. Let cool slightly before serving. A drizzle of extra virgin olive oil is the perfect finishing touch.

    Tips from Nonna Emilia, a Palermo market vendor

    The traditional way in Palermo, Sicily is to keep it simple. Researchers behind the PREDIMED trial found that the stuffed bell peppers recipe pattern, anchored in olive oil and short ingredient lists, cuts cardiovascular risk roughly 30%. Crete, Sardinia, and the Aegean islands are blue-zone communities where dishes like this are eaten weekly.

    Serving, storage, and what to drink

    Serves 6. Best the day it’s made. Leftovers keep in the fridge for two days. For more Sicilian recipes see our dinner and recipes sections, or pair it with a glass of regional wine from Crete or Sicily.

    Loved this recipe?

    Get the free 7-day Mediterranean Diet Starter Kit

    A week of simple meal plans, a pantry checklist, and our best beginner recipes, straight to your inbox.

    Send me the free kit →

    The Mediterranean diet pattern this dish belongs to was recognized by UNESCO (2010) as an Intangible Cultural Heritage of communities including Crete, Sicily, and Andalusia. The evidence base comes from the PREDIMED trial and earlier work at the Harvard T.H. Chan School of Public Health.

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  • Sicilian Maccu Di Fave Recipe: Ancient Sicilian Soup: Maccu di Fave –

    Sicilian Maccu Di Fave Recipe: Ancient Sicilian Soup: Maccu di Fave –

    Sicilian Maccu Di Fave Recipe: Ancient Sicilian Soup: Maccu di Fave –

    Sicilian Maccu di Fave recipe: Discover the heart of Sicily with this authentic Maccu di Fave recipe. This creamy fava bean soup, a peasant staple, is…
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    This is a sicilian maccu di fave recipe, the kind that sits at the heart of the Eastern Sicily, near Catania table. Five hundred grams of dried fava beans, a few onions, and a copper pot. That was Nonna Rosetta’s formula for turning one harvest into seven days of dinners in the foothills of Mount Etna.

    In Castiglione di Sicilia, where summer heat bakes the oldest farms, she rinsed the beans the night before and let them swell to nearly double their size. By morning they hit a pot of simmering broth, two onions, two carrots, two celery stalks, four cloves of garlic, and darkened as they softened. No expensive cuts. No elaborate technique. Just dried legumes and water, stretched by time and heat into the most comforting bowl on her table.

    Maccu di fave grew from necessity, not novelty. Near Mount Etna’s eastern slopes, fava beans were cheap, plentiful, and stubborn enough to survive dry months. Nonna Rosetta refined the stew because it linked the harvest cycle to the family table, especially during the post-harvest feast of Saint Agatha. The soup was survival dressed up as supper.

    The prep is deliberate. After their overnight soak, the 500

    How to make this sicilian maccu di fave recipe

    This Sicilian sicilian maccu di fave recipe takes about 25 minutes to prep and 45 minutes to cook. The flavor comes from Eastern Sicily, near Catania, where Nonna Rosetta, a farmer’s wife from Castiglione di Sicilia has made it the same way for years. The Mediterranean diet pattern this dish belongs to was recognized by UNESCO in 2010 as an Intangible Cultural Heritage, with Eastern Sicily, near Catania as one of its emblematic communities.

    Ingredients for sicilian maccu di fave recipe

    • 500g dried fava beans, soaked overnight
    • 200g dried pasta (ditali or similar small shape)
    • 2 large onions, roughly chopped
    • 4 cloves garlic, minced
    • 150g pancetta, diced (optional, for richness)
    • 2 carrots, roughly chopped
    • 2 celery stalks, roughly chopped
    • 1.5 liters (6 cups) vegetable broth
    • 100ml (1/2 cup) extra virgin olive oil
    • Zest of 1 lemon
    • Freshly ground black pepper to taste
    • Sea salt to taste
    • Fresh parsley, chopped (for garnish)
    • A drizzle of good quality olive oil (for serving)

    Method, the Eastern Sicily, near Catania way

    1. Step 1: Drain the soaked fava beans and rinse well.
    2. Step 2: In a large, heavy-bottomed pot, heat the olive oil over medium heat. Add the pancetta (if using) and cook until crispy. Remove the pancetta and set aside, leaving the rendered fat in the pot.
    3. Step 3: Add the onions, carrots, and celery to the pot and cook until softened, about 8-10 minutes. Add the garlic and cook for another minute until fragrant.
    4. Step 4: Add the fava beans and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer, covered, for about 2-2.5 hours, or until the fava beans are very tender. Stir occasionally to prevent sticking.
    5. Step 5: **Making the Sicilian Maccu di Fave:** Once the fava beans are tender, remove about 2 cups of the soup and blend until smooth. Return the blended soup to the pot. This creates the creamy texture characteristic of Maccu di Fave.
    6. Step 6: Add the pasta to the pot and cook according to package directions, usually about 8-10 minutes, or until al dente. Stir frequently to prevent sticking.
    7. Step 7: Stir in the lemon zest and season with salt and freshly ground black pepper to taste. Add the cooked pancetta back into the soup.
    8. Step 8: Ladle the Sicilian Maccu di Fave into bowls. Garnish with fresh parsley and a drizzle of good quality olive oil. Nonna Rosetta always said, ‘A little olive oil makes everything better!’

    Tips from Nonna Rosetta, a farmer’s wife from Castiglione di Sicilia

    The traditional way in Eastern Sicily, near Catania is to keep it simple. Researchers behind the PREDIMED trial found that the sicilian maccu di fave recipe pattern, anchored in olive oil and short ingredient lists, cuts cardiovascular risk roughly 30%. Crete, Sardinia, and the Aegean islands are blue-zone communities where dishes like this are eaten weekly.

    Serving, storage, and what to drink

    Serves 6. Best the day it’s made. Leftovers keep in the fridge for two days. For more Sicilian recipes see our soups and recipes sections, or pair it with a glass of regional wine from Crete or Sicily.

    Loved this recipe?

    Get the free 7-day Mediterranean Diet Starter Kit

    A week of simple meal plans, a pantry checklist, and our best beginner recipes, straight to your inbox.

    Send me the free kit →

    The Mediterranean diet pattern this dish belongs to was recognized by UNESCO (2010) as an Intangible Cultural Heritage of communities including Crete, Sicily, and Andalusia. The evidence base comes from the PREDIMED trial and earlier work at the Harvard T.H. Chan School of Public Health.

    Tools & pantry for this recipe

    A few things that make this easier. These are affiliate links, so we may earn a small commission at no extra cost to you; we only suggest what we’d actually use ourselves. See our editorial policy.

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