How to Make Healthy and Tasty Caponata

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Caponata

Name: Caponata
Prep time: 15
Cook time: 45

4.4

4.4 out of 5 stars (based on 7 reviews)

15 min prep

45 min total

8 servings

Carrot Icon for Number of Ingredients Size

11 ingredients

Caponata is one of those classic eggplant dishes that, once eaten, is never forgotten. This sweet-and-sour version of the traditional antipasto is a great addition to any summer BBQ. It is delicious either spread over...

1 large Italian eggplant quartered and cut into 1-inch dice (see Chef Tips)
2 tablespoons olive oil, divided
4 sticks celery cut diagonally into ½-inch strips
1 cup boiling water
1 onion diced
2 tablespoons tomato paste
¼ cup capers, drained and rinsed
½ cup oil cured black olives, pitted and roughly chopped
3 tablespoons chopped sun-dried tomatoes
½ cup red wine vinegar
1 tablespoon sugar, or to taste

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Nutrition Facts

Calories

92 cals

Fat

5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

12 g

Sugar

9 g

Fiber

3 g

Protein

1 g

Sodium

186 mg

Directions

Preheat the oven to 425 degrees. Line a baking sheet with parchment paper. (See Chef Tips.)
Put 1 tablespoon of olive oil into a bowl and quickly toss the eggplant in it to coat. The oil will take patchily to the eggplant. Drizzle an extra 1-2 teaspoons of oil onto the prepared baking sheet. Tip the eggplant onto the sheet and spread into a single layer. Roast on a high shelf for about 20-25 minutes until golden, turning after about 10 minutes. Remove from the oven and set aside the pan.
Meanwhile, place the celery in a small pan and add the boiling water. Cook over high heat until just tender but still crisp, about 5 minutes. Set aside.
Heat the remaining oil in a saute pan over medium-high heat. When it ripples, add the onion. Cook, stirring from time to time, until the onion is transparent and starting to color, about 5-8 minutes. Add the tomato paste and cook, stirring 1 minute or until it just starts to caramelize. Add the celery and its cooking water. Stir to mix. Add the capers, olives, and sun-dried tomatoes. Cook 5 minutes.
Add the roasted eggplant, vinegar, and sugar to taste. Stir to mix. Lower the heat to medium and cook partially covered for 5 minutes. Completely cover and turn off the heat. Leave to cool. Serve at room temperature.

Chef Tips

To give the eggplant a good start, preheat the lined baking sheet in the oven.

Two medium eggplants can be used in place of one large one. After dicing the eggplant, lightly salt it and leave it to drain in a colander. You’ll be amazed at how much liquid will drain out!

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Caponata