Eggplant Caponata

Avalon Restaurant


  • 2 Tablespoons  olive oil
  • large cloves garlic, crushed
  • medium yellow onion, cut into 1/2-inch dice
  • medium red bell peppers, cut into 1/2-inch dice
  • 1 1/2 Pound  eggplant, unpeeled, cut into 1/2-inch cubes
  • 1/4 Cup  champagne vinegar
  • 1/4 Cup  sugar
  •  Pinch of  herbs de Provence
  • 2 Tablespoons  capers, drained
  •   Salt and pepper, to taste
  •   Flat bread, for serving

Caponata is an authentic Italian dish of stewed eggplant and other seasonings. Chef John Brandt-Lee of Avalon Restaurant uses crispy flat bread as a vehicle for enjoying the savory mixture. 

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Add the olive oil to a large sauté pan and heat over medium-high heat. Add the garlic and sauté until a light golden brown. Add the onions, peppers, and eggplant and sauté until soft (depending on how old the eggplant is it may soak up the oil. Have extra oil on hand and add as needed).  Push the vegetables to 1 side of the pan and on the other side add the vinegar and sugar. Once sugar dissolves, stir the vegetables and liquid together. Add the herbs de Provence and capers and cook for 10 minutes more. Season with salt and pepper, to taste. You should have a nice balance between sweetness of the sugar and the acidity of the vinegar. You can adjust the taste to your liking by adding more of either ingredient. Serve on flatbread. 


Calories per serving:

189 calories

Dietary restrictions:

High Fiber, Low Sodium Vegan, Vegetarian, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:



  • Fat 29g 45%
  • Carbs 121g 40%
  • Saturated 4g 20%
  • Fiber 31g 125%
  • Sugars 81g
  • Protein 12g 24%
  • Sodium 543mg 23%
  • Calcium 147mg 15%
  • Magnesium 147mg 37%
  • Potassium 2,322mg 66%
  • Iron 4mg 21%
  • Zinc 2mg 14%
  • Phosphorus 296mg 42%
  • Vitamin A 7,665IU 153%
  • Vitamin C 334mg 556%
  • Thiamin (B1) 0mg 27%
  • Riboflavin (B2) 0mg 27%
  • Niacin (B3) 7mg 35%
  • Vitamin B6 2mg 79%
  • Folic Acid (B9) 288µg 72%
  • Vitamin E 10mg 49%
  • Vitamin K 58µg 72%
  • Fatty acids, total monounsaturated 20g
  • Fatty acids, total polyunsaturated 4g
See detailed nutritional info Have a question about nutritional data? Let us know.

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