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:

191 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 123g 41%
  • Saturated 4g 21%
  • Fiber 29g 116%
  • Sugars 89g
  • Monounsaturated 20g
  • Polyunsaturated 4g
  • Protein 12g 24%
  • Sodium 437mg 18%
  • Calcium 157mg 16%
  • Magnesium 150mg 38%
  • Potassium 2,333mg 67%
  • Iron 4mg 22%
  • Zinc 2mg 14%
  • Phosphorus 290mg 41%
  • Vitamin A 383µg 43%
  • Vitamin C 333mg 554%
  • Thiamin (B1) 0mg 32%
  • Riboflavin (B2) 1mg 32%
  • Niacin (B3) 7mg 36%
  • Vitamin B6 2mg 80%
  • Folic Acid (B9) 285µg 71%
  • Vitamin E 10mg 49%
  • Vitamin K 63µg 78%
Have a question about nutritional data? Let us know.
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