Low Fat Caponata

Savor the rich Mediterranean flavors of this healthy and satisfying Low Fat Caponata—a light take on the classic Sicilian dish. This one-pan recipe combines tender, caramelized eggplant, tangy crushed tomatoes, briny green olives, and capers, all enhanced with a touch of red wine vinegar for a perfect balance of sweet and savory. Toasted pine nuts and fresh basil add a delightful crunch and fragrant finish to this colorful vegetable medley. With just 2 tablespoons of olive oil, this low-fat version is ideal for health-conscious diners looking to enjoy bold, robust flavors without guilt. Ready in under an hour and perfect served warm or at room temperature, this versatile dish shines as a side, a topping for grilled proteins, or a vibrant addition to a charcuterie board. Perfect for meal prep or entertaining, Low Fat Caponata is a must-try for fans of Mediterranean cuisine.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 large eggplant
• 2 tablespoons olive oil
• 1 medium red onion
• 2 large celery stalk
• 3 cloves garlic
• 1 cup canned crushed tomatoes
• 2 tablespoons red wine vinegar
• 2 tablespoons capers
• 0.5 cup green olives
• 2 tablespoons pine nuts
• 0.25 cup fresh basil leaves
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Dice the large eggplant into 1/2 inch cubes and set aside.

Step 2

In a large non-stick skillet, heat 2 tablespoons of olive oil over medium heat.

Step 3

Thinly slice the medium red onion and chop the celery stalks. Mince the garlic cloves.

Step 4

Add the onion, celery, and garlic to the skillet and sauté until the onion becomes translucent, about 5 minutes.

Step 5

Stir in the eggplant cubes, and cook for about 10 minutes, stirring frequently, until the eggplant starts to soften.

Step 6

Add 1 cup of canned crushed tomatoes to the skillet, stirring well to combine.

Step 7

Mix in 2 tablespoons of red wine vinegar, 2 tablespoons of capers, and 1/2 cup of chopped green olives.

Step 8

Lower the heat and simmer for 15 minutes, stirring occasionally, until the mixture is well combined and the eggplant is tender.

Step 9

While the caponata is simmering, lightly toast 2 tablespoons of pine nuts in a small dry skillet over medium heat, shaking the pan frequently until golden brown, about 5 minutes. Set aside.

Step 10

Once the caponata has simmered and reached desired consistency, remove from heat.

Step 11

Stir in the toasted pine nuts and 1/4 cup of chopped fresh basil leaves.

Step 12

Season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper, adjusting to taste.

Step 13

Serve warm or at room temperature, as a side dish or a topping for grilled poultry, fish, or a hearty bread.

Nutrition Facts

Serving size	(1292.2g)

Amount per serving	% Daily Value*
Calories	870.3

Total Fat 60.8g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 9.0g
Cholesterol 0mg	0%
Sodium 4703.7mg	0%
Total Carbohydrate 76.9g	0%
Dietary Fiber 32.4g	0%
Total Sugars 40.3g
Protein 16.6g	0%

Vitamin D 0IU	0%
Calcium 340.9mg	0%
Iron 6.7mg	0%
Potassium 2923.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.4%

Protein: 7.2%

Carbs: 33.4%