Italian Food Recipes: 5 Easy and Healthy Dishes from Campania
Campania, located in southern Italy, is one of the country's most celebrated regions, known for its rich culinary traditions, fresh ingredients, and Mediterranean flavors. Famous for its coastlines, historic cities, and rolling hills, Campania also offers an incredible selection of delicious and healthy dishes. From the famous Neapolitan pizza to seafood dishes and pastas, Campanian cuisine has something for everyone.
In this article, we’ll explore five easy and healthy dishes from the Campania region that you can easily recreate at home. These dishes highlight fresh, wholesome ingredients and are packed with flavors that showcase the best of Italian cooking. Let's dive in!
1. Spaghetti alle Vongole (Spaghetti with Clams)
One of the most iconic dishes from Campania, Spaghetti alle Vongole, is a simple yet flavorful pasta dish that celebrates the fresh seafood of the region. Clams, garlic, white wine, and olive oil come together in a delightful sauce that coats the spaghetti perfectly. It’s light, healthy, and packed with nutrients from the clams and olive oil, making it a popular choice for both locals and visitors.
Ingredients:
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400g (14oz) spaghetti
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500g (1lb) fresh clams (vongole)
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4 cloves garlic, minced
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1/2 cup dry white wine
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2 tablespoons extra virgin olive oil
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1/4 cup fresh parsley, chopped
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Salt and pepper to taste
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Red pepper flakes (optional)
Instructions:
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Prepare the clams: Scrub the clams under cold running water to remove any sand or debris. If you’re using fresh clams, soak them in water with a pinch of salt for about 20 minutes to help them expel any sand.
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Cook the pasta: Bring a large pot of salted water to a boil. Add the spaghetti and cook according to the package instructions until al dente. Reserve about 1 cup of pasta water before draining the pasta.
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Prepare the sauce: While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and sauté for about 1-2 minutes, until fragrant. Add the clams to the skillet and pour in the white wine. Cover the skillet and let the clams steam for about 5-7 minutes until they open up. Discard any clams that don’t open.
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Combine the pasta and sauce: Once the pasta is drained, add it to the skillet with the clams. Toss everything together, adding a bit of the reserved pasta water if needed to create a smoother sauce. Season with salt, pepper, and red pepper flakes if you like a little heat.
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Serve: Garnish with fresh parsley and serve immediately.
2. Caprese Salad (Insalata Caprese)
Another quintessential Campanian dish is the Caprese Salad, which is simple, healthy, and perfect for warm weather. This dish is traditionally made with ripe tomatoes, fresh mozzarella cheese, basil, olive oil, and a touch of salt. It’s a celebration of summer produce and embodies the Mediterranean philosophy of using fresh, seasonal ingredients.
Ingredients:
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4 ripe tomatoes, sliced
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250g (9oz) fresh mozzarella cheese, sliced
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A handful of fresh basil leaves
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3 tablespoons extra virgin olive oil
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Salt and pepper to taste
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Balsamic vinegar (optional)
Instructions:
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Assemble the salad: Arrange the tomato slices on a serving plate, alternating with the slices of mozzarella cheese. Tuck fresh basil leaves in between the tomatoes and mozzarella.
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Dress the salad: Drizzle the extra virgin olive oil over the salad, and season with salt and pepper to taste. If you prefer a tangy twist, drizzle a small amount of balsamic vinegar over the top.
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Serve: Serve immediately as a refreshing appetizer or side dish.
3. Melanzane alla Parmigiana (Eggplant Parmesan)
Melanzane alla Parmigiana, or Eggplant Parmesan, is a hearty and satisfying dish that originates from the southern regions of Italy, including Campania. This classic comfort food is made by layering fried eggplant with marinara sauce and cheese, then baking it until golden and bubbly. While it may sound indulgent, it can be made healthier by baking the eggplant slices instead of frying them, making it a great option for a nutritious yet comforting meal.
Ingredients:
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2 large eggplants, sliced into 1/4-inch thick rounds
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2 cups marinara sauce (homemade or store-bought)
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1 1/2 cups shredded mozzarella cheese
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1/2 cup grated Parmesan cheese
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2 tablespoons fresh basil, chopped
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Olive oil for brushing
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Salt and pepper to taste
Instructions:
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Prepare the eggplant: Preheat your oven to 375°F (190°C). Slice the eggplants into rounds and sprinkle them lightly with salt. Let them sit for 15 minutes to draw out excess moisture. Pat the slices dry with a paper towel.
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Bake the eggplant: Brush the eggplant slices with olive oil and arrange them in a single layer on a baking sheet. Bake for 20-25 minutes, flipping halfway through, until the eggplant is golden and tender.
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Assemble the dish: In a baking dish, spread a layer of marinara sauce. Add a layer of baked eggplant slices, then top with some mozzarella and Parmesan cheese. Repeat the layers until all the ingredients are used up, ending with a layer of cheese on top.
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Bake: Bake in the oven for 25-30 minutes, until the cheese is melted and bubbly. Garnish with fresh basil before serving.
4. Gnocchi alla Sorrentina (Gnocchi in Tomato Sauce with Cheese)
Gnocchi, the beloved Italian potato dumplings, are a staple in many regions of Italy. In Campania, gnocchi are often served with a rich tomato sauce, mozzarella, and basil. Gnocchi alla Sorrentina is a comforting and satisfying dish that combines the tender gnocchi with a luscious tomato sauce and melted cheese.
Ingredients:
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500g (1lb) potato gnocchi (store-bought or homemade)
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2 cups marinara sauce
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250g (9oz) fresh mozzarella cheese, cubed
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1/4 cup fresh basil, chopped
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2 tablespoons extra virgin olive oil
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Salt and pepper to taste
Instructions:
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Cook the gnocchi: Bring a large pot of salted water to a boil. Add the gnocchi and cook them until they float to the surface, about 2-3 minutes. Remove them with a slotted spoon and set aside.
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Prepare the sauce: In a large skillet, heat the olive oil over medium heat. Add the marinara sauce and bring to a simmer. Season with salt and pepper to taste.
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Combine the gnocchi and sauce: Add the cooked gnocchi to the skillet with the sauce. Gently stir to coat the gnocchi in the sauce, then add the cubed mozzarella. Stir until the cheese begins to melt.
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Bake: Transfer the gnocchi and sauce to a baking dish and bake at 375°F (190°C) for 10-15 minutes, or until the cheese is fully melted and bubbly.
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Serve: Garnish with fresh basil and serve immediately.
5. Frittata di Verdure (Vegetable Frittata)
A frittata is an Italian-style omelette, and Frittata di Verdure is a perfect example of a healthy and satisfying Campanian dish. Made with fresh vegetables like zucchini, tomatoes, and peppers, this frittata is light but filling, making it a great option for breakfast, lunch, or dinner. It’s packed with nutrients and can be made with whatever vegetables are in season.
Ingredients:
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6 large eggs
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1 zucchini, sliced
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1 bell pepper, diced
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1/2 onion, diced
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2 tomatoes, diced
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1/4 cup grated Parmesan cheese
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2 tablespoons extra virgin olive oil
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Salt and pepper to taste
Instructions:
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Prepare the vegetables: Heat the olive oil in a large skillet over medium heat. Add the zucchini, bell pepper, and onion, and sauté until the vegetables are tender, about 5-7 minutes. Add the tomatoes and cook for another 2-3 minutes.
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Beat the eggs: In a bowl, beat the eggs with salt, pepper, and grated Parmesan cheese.
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Cook the frittata: Pour the beaten eggs over the sautéed vegetables in the skillet. Cook over medium-low heat, gently swirling the pan, until the eggs are set around the edges but still slightly runny in the center, about 8-10 minutes.
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Finish under the broiler: Preheat your oven's broiler. Transfer the skillet to the oven and broil for 2-3 minutes until the top is golden and fully set.
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Serve: Let the frittata cool slightly before slicing and serving.
Conclusion
Campania offers a rich and diverse culinary tradition that is both simple and flavorful. These five dishes—Spaghetti alle Vongole, Caprese Salad, Melanzane alla Parmigiana, Gnocchi alla Sorrentina, and Frittata di Verdure—highlight the region’s fresh, high-quality ingredients and commitment to preserving traditional
Italian flavors. Whether you're a seasoned cook or a beginner, these recipes are easy to follow, healthy, and full of Mediterranean goodness. Try these dishes at home to experience the flavors of Campania and enjoy a taste of southern Italy in your own kitchen!