Eggplant Caponata Recipe


Nutrition

Cal/Serving: 191
Daily Value: 10%
Servings: 4

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
Fat7g11%
Saturated1g5%
Carbs31g10%
Fiber8g32%
Sugars20g0%
Protein3g6%
Sodium136mg6%
Calcium40mg4%
Magnesium38mg9%
Potassium590mg17%
Iron1mg6%
Zinc1mg4%
Phosphorus75mg11%
Vitamin A1920IU38%
Vitamin C83mg139%
Thiamin (B1)0mg7%
Riboflavin (B2)0mg7%
Niacin (B3)2mg9%
Vitamin B60mg20%
Folic Acid (B9)72µg18%
Vitamin E2mg12%
Vitamin K16µg20%
Fatty acids, total monounsaturated5g0%
Fatty acids, total polyunsaturated1g0%
Have a question about the nutrition data? Let us know.

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More Recipes By John Brandt-Lee


Avalon Restaurant

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. 

Click here to see 11 Classic Antipasto Recipes for Summer.

INGREDIENTS

  • 2 tablespoons olive oil
  • 4 large cloves garlic, crushed
  • 1 medium yellow onion, cut into 1/2-inch dice
  • 2 medium red bell peppers, cut into 1/2-inch dice
  • 1 1/2 pounds 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

DIRECTIONS

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. 

Recipe Details

Servings: 4

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