Eggplant Caponata

Eggplant Caponata
Staff Writer

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
  • 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

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. 

Nutritional Facts

Total Fat
28g
40%
Sugar
6g
7%
Saturated Fat
8g
33%
Cholesterol
46mg
15%
Carbohydrate, by difference
45g
35%
Protein
18g
39%
Vitamin A, RAE
37µg
5%
Vitamin C, total ascorbic acid
14mg
19%
Vitamin K (phylloquinone)
13µg
14%
Calcium, Ca
294mg
29%
Choline, total
51mg
12%
Fiber, total dietary
4g
16%
Folate, total
122µg
31%
Iron, Fe
3mg
17%
Magnesium, Mg
37mg
12%
Manganese, Mn
1mg
56%
Niacin
8mg
57%
Pantothenic acid
1mg
20%
Phosphorus, P
201mg
29%
Selenium, Se
34µg
62%
Sodium, Na
988mg
66%
Thiamin
1mg
91%
Water
114g
4%
Zinc, Zn
2mg
25%

Eggplant Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Eggplant Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.