Fabulous Eggplant Caponata

May 10, 2023May 10, 20230 14
Fabulous Eggplant Caponata Recipe
in Appetizer

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup olive oil
2 medium eggplants , cut into 1-inch cubes
1 onion , chopped
3 celery ribs , chopped
6 garlic cloves , minced
1/4 cup tomato paste
1 cup fresh tomato , chopped
1/2 cup green olives , chopped
1/3 cup raisins
1/4 cup red wine vinegar
2 tablespoons sugar
2 tablespoons capers
1/4 teaspoon crushed red pepper flakes
1/4 cup pine nuts , toasted
1 bunch parsley , stemmed and chopped
1/4 cup fresh lemon juice

Nutrision Information

Servings Per Recipe
4-6
Calories
315
Sugar
18g
Fat
27g
Fabulous Eggplant Caponata originated in Sicily and has become a popular appetizer all over the world. It is a sweet and sour dish made with eggplant, onions, celery, tomatoes, olives, raisins, capers and pine nuts. The vegetables are cooked together to make a delicious and savory dish that can be eaten on its own or as a topping on toasted bread. The dish is often compared to the better-known Ratatouille and is a perfect way to enjoy the flavors of the Mediterranean.

Instructions

1.In a large pan, heat olive oil over medium heat. Add eggplant, onion and celery. Cook for 10 minutes or until the vegetables are soft.
2.Add garlic, tomato paste, fresh tomato, olives, raisins, red wine vinegar, sugar, capers and red pepper flakes. Mix well and cook for 15 minutes.
3.Remove from heat and stir in pine nuts, parsley and lemon juice.
4.Serve cold or at room temperature.

PROS

Fabulous Eggplant Caponata is a healthy and filling appetizer that is perfect for any occasion.

It is packed with the goodness of eggplant, tomato, olives and pine nuts.

It is also vegetarian and gluten-free.

CONS

Some of the ingredients can be difficult to find in some areas.
And while it may be healthier than many other appetizers, it is still not a low-calorie food, so portion control is important.

HEALTH & BENEFITS

Eggplant is high in fiber, low in calories and carbohydrates, and rich in vitamins and minerals like vitamin C, K, and B6, potassium and folate. These nutrients promote heart health, support bone health and aid in digestion. Olives contain heart-healthy fats and are a good source of iron, fiber and copper.

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