Sicilian Eggplant Caponata: A Healthy Twist on Tradition

Sicilian Eggplant Caponata is a vibrant dish featuring a medley of flavors, perfect for any occasion.

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Prep Time 15

Cook Time 50

Cooling Time 10

Total Time 1 15

Servings: 4 servings

Course: Appetizers

Cuisine: Italian

Calories: 150

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Caponata

3 tablespoons Olive Oil can substitute with avocado oil
2 medium Eggplant chopped into bite-sized cubes
1 teaspoon Salt adjust to taste
1 medium Yellow Onion chopped
2 stalks Celery chopped
2 cloves Garlic minced
2 tablespoons Tomato Paste
4 medium Plum Tomatoes diced
1 cup Green Olives pitted and chopped
3 tablespoons White Wine Vinegar
1/2 cup Golden Raisins can substitute with dark raisins
1 tablespoon Capers rinsed
1 teaspoon Sugar adjust to taste
1/4 cup Basil fresh, chopped
1/4 cup Parsley fresh, chopped
1/4 cup Pine Nuts toasted

Equipment

Oven
Large pot
Sheet pans
parchment paper

Method

Step-by-Step Instructions

Preheat your oven to 425°F (220°C) and prepare two sheet pans with parchment paper.
Toss cubed eggplant in olive oil and spread on sheet pans. Bake for 20-25 minutes.
In a pot, heat olive oil and sauté onion and celery for 10 minutes.
Add garlic and cook for 1 minute, then mix in tomato paste and water.
Add diced plum tomatoes and simmer for 10 minutes, then mix in olives, capers, vinegar, raisins, and sugar.
Fold in roasted eggplant and fresh herbs, then stir in pine nuts.
Allow caponata to cool to room temperature before serving.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 20gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 300mgPotassium: 450mgFiber: 5gSugar: 8gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1mg

Notes

Baking instead of frying keeps the dish lighter. Allow flavors to meld by letting it cool and chilling before serving for best taste.

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