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, Pork Free, Alcohol Free

Daily value:



  • Fat 7g 11%
  • Carbs 31g 10%
  • Saturated 1g 5%
  • Fiber 7g 29%
  • Sugars 22g
  • Monounsaturated 5g
  • Polyunsaturated 1g
  • Protein 3g 6%
  • Sodium 109mg 5%
  • Calcium 39mg 4%
  • Magnesium 38mg 9%
  • Potassium 583mg 17%
  • Iron 1mg 5%
  • Zinc 1mg 4%
  • Phosphorus 72mg 10%
  • Vitamin A 96µg 11%
  • Vitamin C 83mg 139%
  • Thiamin (B1) 0mg 8%
  • Riboflavin (B2) 0mg 8%
  • Niacin (B3) 2mg 9%
  • Vitamin B6 0mg 20%
  • Folic Acid (B9) 71µg 18%
  • Vitamin E 2mg 12%
  • Vitamin K 16µg 20%
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