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Eggplant Caponata

Delicious Eggplant Caponata: Your New Healthy Favorite

Experience the vibrant flavors of Eggplant Caponata, a healthy Mediterranean dish bursting with textures and fiber-rich ingredients.
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Prep Time 15 minutes
Cook Time 30 minutes
Cooling Time 2 hours
Total Time 2 hours 45 minutes
Servings: 4 servings
Course: Appetizers
Cuisine: Mediterranean
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Medley
  • 2 medium eggplants diced
  • 3 tablespoons olive oil extra virgin
  • 2 stalks celery diced
  • 1 large yellow onion sliced
  • 2 tablespoons tomato paste
  • 2 tablespoons capers
  • 1/2 cup green olives sliced
  • 1/2 cup raisins
  • 2 tablespoons white wine vinegar
  • 1 teaspoon sugar optional
  • 1/4 cup pine nuts toasted
  • 1/4 cup fresh basil for garnish

Equipment

  • Oven
  • Baking sheet
  • Skillet
  • pot
  • Spatula

Method
 

Step‑by‑Step Instructions for Eggplant Caponata
  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Toss the diced eggplants with olive oil and salt on the baking sheet. Roast for 30-35 minutes, stirring halfway through.
  3. Blanch the celery ribs in boiling water with a splash of white wine vinegar for 2-3 minutes. Drain and set aside.
  4. In a skillet, heat olive oil and sauté sliced onion for 10-15 minutes until golden brown.
  5. Stir in blanched celery, tomato paste, capers, and green olives. Cook for 2-3 minutes.
  6. Add raisins, white wine vinegar, and sugar. Simmer for 5-7 minutes until thickened.
  7. Toast pine nuts over low heat for 3-5 minutes until light golden.
  8. Fold in roasted eggplant and cook together on low heat for 5 minutes.
  9. Let the caponata cool for at least 2 hours. Garnish with fresh basil before serving.

Nutrition

Serving: 1servingCalories: 180kcalCarbohydrates: 20gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 250mgPotassium: 400mgFiber: 5gSugar: 7gVitamin A: 450IUVitamin C: 15mgCalcium: 45mgIron: 1mg

Notes

This dish can be served as an appetizer, side dish, or spread on toast. The flavors will improve with cooling time.

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