Low Sodium Caponata

Bursting with bright, Mediterranean flavors, Low Sodium Caponata is a heart-healthy twist on the classic Sicilian favorite. This vibrant eggplant-based dish is loaded with naturally low-sodium ingredients like sautéed eggplant, celery, red bell peppers, raisins, and crushed tomatoes, creating a richly textured and flavorful medley. A touch of red wine vinegar adds tang, while toasted pine nuts and fresh basil provide a satisfying crunch and aromatic finish. Perfectly balanced with sweet, savory, and tangy notes, this vegetarian caponata is ideal as an appetizer spread on crusty bread, a flavorful topping for grilled proteins, or a wholesome side dish served alongside grains like quinoa or couscous. Ready in just over an hour, this nutrient-packed, low-sodium recipe is a must-try for anyone seeking a delicious and healthy Mediterranean-inspired dish.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 medium eggplant
• 6 tablespoons extra-virgin olive oil
• 1 medium, diced onion
• 3 diced celery stalk
• 1 diced red bell pepper
• 3 minced cloves of garlic
• 2 tablespoons unsalted tomato paste
• 14 ounces, no salt added, crushed canned tomatoes
• 3 tablespoons red wine vinegar
• 2 tablespoons, rinsed capers
• 1 quarter cup raisins
• 2 tablespoons, toasted pine nuts
• 2 tablespoons, chopped fresh basil leaves
• 0.5 teaspoon black pepper

Directions

Step 1

Dice the eggplants into 1-inch cubes. Place them in a colander and allow them to drain for about 15 minutes to remove any excess moisture.

Step 2

Heat 4 tablespoons of olive oil in a large, non-stick skillet over medium heat. Add the eggplant cubes and sauté until they are golden brown and tender, about 10 minutes. Stir occasionally to ensure even cooking. Once cooked, transfer them to a plate lined with paper towels to absorb excess oil.

Step 3

In the same skillet, add the remaining 2 tablespoons of olive oil, reduce the heat to medium-low, and add the diced onion, celery, red bell pepper, and minced garlic. Cook for 8-10 minutes, stirring occasionally, until the vegetables become soft and translucent.

Step 4

Stir in the tomato paste and cook for another 2 minutes, allowing it to caramelize slightly with the vegetables.

Step 5

Add the crushed canned tomatoes, red wine vinegar, rinsed capers, and raisins. Stir well to combine all the ingredients.

Step 6

Return the sautéed eggplant to the skillet and mix gently to coat the eggplant with the tomato mixture. Cook for an additional 15 minutes, allowing the flavors to meld together. Stir occasionally to prevent sticking.

Step 7

Season with black pepper to taste. If desired, adjust the seasoning with additional black pepper or a dash of more vinegar.

Step 8

Remove from heat and let the caponata cool to room temperature. This helps the flavors to develop further.

Step 9

Before serving, sprinkle the toasted pine nuts and fresh basil over the top.

Step 10

Serve the caponata as a side dish, spread over crusty bread as an appetizer, or as a main course paired with couscous or quinoa.

Nutrition Facts

Serving size	(2057.9g)

Amount per serving	% Daily Value*
Calories	1890.5

Total Fat 108.2g	0%
Saturated Fat 15.6g	0%
Polyunsaturated Fat 10.0g
Cholesterol 7.9mg	0%
Sodium 2244.6mg	0%
Total Carbohydrate 233.9g	0%
Dietary Fiber 52.9g	0%
Total Sugars 167.7g
Protein 26.7g	0%

Vitamin D 0IU	0%
Calcium 430.7mg	0%
Iron 11.5mg	0%
Potassium 5501.4mg	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: 48.3%

Protein: 5.3%

Carbs: 46.4%