Description
Eggplant Caponata (Healthier) is a delightful Mediterranean dish that offers a lighter twist on the traditional Sicilian recipe. Bursting with vibrant flavors from roasted eggplant, tangy olives, and sweet raisins, this fiber-rich vegetarian medley can be enjoyed warm, cold, or at room temperature. Perfect as an appetizer, side dish, or even a topping for toast, it’s versatile enough for any gathering or weeknight dinner. The simplicity of preparation makes it accessible for cooks of all levels while allowing the option to make it ahead of time for enhanced flavors.
Ingredients
- 3 medium eggplants (about 3¼ lbs / 1.5 kg), diced
- 1 rib celery (about 2½ oz / 70 g), chopped
- 1 large yellow onion (about 5 oz / 150 g), sliced
- 3 tablespoons tomato paste
- 2 tablespoons extra virgin olive oil
- 2 tablespoons white wine vinegar
- 1 tablespoon capers
- 1 tablespoon sugar
- 1 tablespoon raisins
- 3 tablespoons green olives, chopped
- Fresh basil leaves for garnish
Instructions
- Preheat your oven to 400°F (200°C). Toss diced eggplant with olive oil and salt on a baking sheet. Roast for 30–35 minutes until golden brown.
- Boil chopped celery in water with a splash of vinegar for about 2–3 minutes; drain and set aside.
- In a large skillet, sauté sliced onions in olive oil over medium heat until soft and golden brown (10–15 minutes).
- Add blanched celery, tomato paste, capers, and olives to the skillet; cook for another 2–3 minutes.
- Stir in raisins, white wine vinegar, and sugar; simmer until thickened.
- Toast pine nuts until golden brown in the skillet before mixing them into the dish.
- Combine the roasted eggplant with the mixture and cook together for an additional 5 minutes. Let cool for at least two hours or overnight before serving.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Appetizer/Side Dish
- Method: Baking/Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: ½ cup (120g)
- Calories: 125
- Sugar: 7g
- Sodium: 220mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 2g
- Cholesterol: 0mg