Eggplant Caponata

Staff Writer
Eggplant Caponata
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.

4
Servings
193
Calories Per Serving
Deliver Ingredients

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 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. 

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.

Nutritional Facts

Total Fat
7g
11%
Sugar
22g
N/A
Saturated Fat
1g
5%
Protein
3g
6%
Carbs
31g
10%
Vitamin A
96µg
11%
Vitamin B6
0.4mg
20.7%
Vitamin C
84mg
100%
Vitamin E
2mg
12%
Vitamin K
16µg
20%
Calcium
42mg
4%
Fiber
7g
29%
Folate (food)
71µg
N/A
Folate equivalent (total)
71µg
18%
Iron
1mg
6%
Magnesium
38mg
10%
Monounsaturated
5g
N/A
Niacin (B3)
2mg
9%
Phosphorus
74mg
11%
Polyunsaturated
0.9g
N/A
Potassium
590mg
17%
Riboflavin (B2)
0.1mg
8%
Sodium
701mg
29%
Sugars, added
12g
N/A
Thiamin (B1)
0.1mg
8.2%
Zinc
0.6mg
3.7%

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