Mediterranean Diet Eggplant Caponata is a simple yet, delicious meal.
I like that this recipe is full of healthy ingredients that taste amazing.
Freshly made Mediterranean Diet Eggplant Caponata
This is a simple recipe for making a favorite healthy meal. Caponata is a classic Mediterranean diet recipe.
Did you try my Mediterranean Diet Stuffed Eggplant recipe?
That is a similar recipe to this caponata recipe. However, the eggplant in this recipe is diced and baked.
To make this recipe, you will need capers. You can find a selection of capers here.
Frequently asked questions about Caponata
Capanta is a popular eggplant dish.
This Sicilian dish featured chopped eggplant wich has been fried, roasted, or cooked.
Along with the eggplant, caponata features other common ingredients.
These ingredients usually include tomato sauce, celery, olives, capers, and onions.
Caponata can be served as a meal or with a meal.
It can be enjoyed as an appetizer as well.
Caponata is often served as a dip with bread or on top of something else such as pasta or chicken. You can even serve caponata as a filling in a sandwich for lunch .
Tips for making caponata.
For roasting the eggplant, cut the eggplant into cubes that are one to one and and a half. Salting the eggplant and allowing it to sit for a few minutes can help bring out the flavor.
Here are some more great tips for you.
- Serve this as a meal with a side salad on the side. Or, this caponata on top of pasta or with your favorite grains.
- Add in ingredients are a great way to personalize this recipe. Nice ideas include raisins, chopped nuts such as walnuts, or even a bit of basil.
- This is a recipe that can be served both warm and cool. While you could enjoy this recipe for dinner, you could also serve the leftovers as a side the next day.
How to store caponata.
This caponata should be stored in an airtight container. If properly stored and refrigerated, this caponata should keep for up to five days. s
By the way, while you are here you may also be interested in these ideas.
- Mediterranean Diet Zucchini Coffee Cake
- Easy Chocolate Chip Hummus
- Mediterranean Diet Two Bean Salad
- Vegan Pumpkin Gnocchi in Sage Sauce
- Mediterranean Diet Chicken Parmesan Meatballs
- Bruschetta Pasta Salad
- Mediterranean Diet Cranberry Orange Muffins
- Vegan Pumpkin Risotto Recipe
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About this classic caponata recipe.
This is a simple yet, classic eggplant recipe.It can be served warm or cool as a meal or as a side.
To make this recipe will will first dice up the eggplant before roasting it.
Then we will roast the other ingredients in a skillet.
Lastly, we will combine the ingredients to make a tasty meal.
Ingredients needed to make caponata.
- Eggplant. One medium sized eggplant should work. The eggplant should be peeled and cubed.
- Olive Oil. We will use this to roast the eggplant and the tomatoes..
- Cherry Tomatoes. Any bite sized tomato can be used however, cherry work best in this recipe.
- Onion. Your onion should be chopped.
- Celery Also should be chopped.
- Tomato Sauce. Homemade or store bought works.
- Olives. Green olives with their pits removed.
- Capers. Your capers should be drained before adding them.
- Vinegar. Balsamic or red wine vinegar.
- Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Salt, and/or Pepper.
How to make Mediterranean Diet Eggplant Caponata
Preparation: 15 minutes.
Cook Time- 40 minutes
Servings: 4
- In a large bowl, toss the diced eggplant with two tablespoon of olive oil and salt to taste. Allow this to sit for about ten minutes.
- Meanwhile, prepare a rimmed baking sheet for nonstick. Also, preheat your oven to 400.
- Evenly spread the eggplant on to the baking sheet and bake until tender (about 20-25 minutes).
- While the eggplant is roasting, you can prepare the other ingredients. On medium heat and in a large skillet, cook the tomatoes in a tablespoon of olive oil until they begin to burst. Transfer the tomatoes to a bowl and return the skillet to your stove.
- Add the remaining olive oil, turn the heat down to low medium heat, and add the chopped onions to the skillet. Cook the onions, stirring as needed, until they begin to turn translucent. Then stir in the celery and capers and cook until the celery softens- about five minutes.
- Stir in the tomato sauce and olives. Then stir in the vinegar and allow the mixture to simmer for about 10 minutes to thicken, stirring as needed.
- Add the tomatoes back to the skilled and carefully stir in the roasted eggplant. Cook for another three minutes before serving.
Expert Tip👉 Use a very large skillet from the start as you will be adding all of the ingredients to the skillet at some point.
👇👇👇 Related recipes you may also be interested in.👇👇👇
Table of contents for this recipe.
Mediterranean Diet Eggplant Caponata,
Ingredients
- 1 Eggplant – chopped
- ⅓ cup Olive Oil
- 1 cup Tomatoes -cherry
- 1 Onion -chopped
- 1 cup Celery
- ⅓ cup Tomato Sauce
- ½ cup Olives – green, pitted and chopped.
- 2 tbsp Capers
- 2 tbsp Vinegar -red wine or balsamic
Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Salt, and/or Pepper.
Instructions
- In a large bowl, toss the diced eggplant with two tablespoon of olive oil and salt to taste. Allow this to sit for about ten minutes. Meanwhile, prepare a rimmed baking sheet for nonstick. Also, preheat your oven to 400.
- Evenly spread the eggplant on to the baking sheet and bake until tender (about 20-25 minutes).
- While the eggplant is roasting, you can prepare the other ingredients. On medium heat and in a large skillet, cook the tomatoes in a tablespoon of olive oil until they begin to burst. Transfer the tomatoes to a bowl and return the skillet to your stove.
- Add the remaining olive oil, turn the heat down to low medium heat, and add the chopped onions to the skillet. Cook the onions, stirring as needed, until they begin to turn translucent. Then stir in the celery and capers and cook until the celery softens- about five minutes.
- urn the heat down to low and stir in the tomato sauce and olives. Then stir in the vinegar and allow the mixture to simmer for about 10 minutes, stirring as needed. Add the tomatoes back to the skilled and carefully stir in the roasted eggplant. Cook for another three minutes before serving.
Recipe Notes
Also, please see the actual recipe post for further details on this recipe. Nutritional Information is only an estimate and can vary especially with ingredients that are used. See Foodwineandlove.com for details on this recipe.
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Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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Lastly, nutritional Information is only an estimate and thus, can however also, vary especially with ingredients that are used.
