Italian Caponata with Eggplant

Italian Caponata with Eggplant

VeganItalianLunch|DinnerHealthyVeganMediterranean
⏱️ 20m PREP
🔥 40m COOK
👥 6 SERVINGS
150 CAL/SERV
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Overview

A traditional Sicilian dish, Caponata is a sweet and sour eggplant relish that combines vibrant Mediterranean flavors with a tangy kick.

Macronutrients per serving

29
grams
Protein
3.0g 10%
Fat
8.0g 28%
Carbs
18.0g 62%

Rich in nutrients

☀️ Vitamin C
20% DV
Supports immune function
🔺 Potassium
10% DV
Helps regulate fluid balance and nerve signals
☀️ Vitamin K
15% DV
Essential for blood clotting
🌾 Fiber
5g
Aids in digestive health
Antioxidants
High
Protects cells from damage

Ingredients

  • 2 large eggplants diced
  • 1 large onion chopped
  • 3 cloves garlic minced
  • 2 tablespoons olive oil
  • 1 cup canned diced tomatoes drained
  • 1/4 cup green olives sliced
  • 1/4 cup capers drained
  • 1/4 cup red wine vinegar
  • 2 tablespoons sugar
  • 1/4 teaspoon red pepper flakes
  • to taste salt and pepper
  • 1/4 cup fresh basil chopped

Instructions

  1. 1 Sprinkle the diced eggplants with salt and let them sit in a colander for about 20 minutes to remove any bitterness.
  2. 2 Rinse the eggplants under cold water and pat them dry with a paper towel.
  3. 3 In a large skillet, heat olive oil over medium heat. Add the diced eggplants and cook until they are golden brown and tender, stirring occasionally, about 10 minutes.
  4. 4 Add the chopped onion and minced garlic to the skillet and sauté until the onion is translucent, about 5 minutes.
  5. 5 Stir in the canned diced tomatoes, green olives, and capers. Cook for an additional 5 minutes, allowing the flavors to meld together.
  6. 6 Add the red wine vinegar, sugar, and red pepper flakes. Season with salt and pepper to taste. Simmer for 10-15 minutes until the mixture thickens slightly.
  7. 7 Remove the skillet from heat and stir in the chopped fresh basil.
  8. 8 Allow the Caponata to cool to room temperature before serving. It can also be refrigerated and served chilled.

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