Mediterranean Diet Caponata

Bursting with vibrant flavors and wholesome ingredients, this Mediterranean Diet Caponata is a healthy twist on the traditional Sicilian dish. Featuring tender cubes of golden-brown eggplant, a medley of sautéed vegetables like bell peppers, onion, and celery, and a tangy-sweet blend of capers, green olives, red wine vinegar, and a touch of sugar, this caponata offers the perfect balance of savory and zesty flavors. Fresh basil adds an aromatic finish to this versatile dish, which can be served as a side, a vibrant topping for bruschetta, or a Mediterranean-inspired appetizer. Ready in just over an hour, this nutrient-packed vegan recipe highlights heart-healthy olive oil, fresh produce, and bold Mediterranean-inspired seasonings, making it a must-try for anyone embracing the Mediterranean diet lifestyle.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 medium eggplant
• 4 tablespoons olive oil
• 1 large onion
• 2 celery stalks
• 1 medium green bell pepper
• 1 medium red bell pepper
• 3 garlic cloves
• 2 large ripe tomatoes
• 2 tablespoons capers
• 1 cup green olives
• 3 tablespoons red wine vinegar
• 2 teaspoons sugar
• 0.5 cup fresh basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Begin by preparing the eggplants. Cut them into 1-inch cubes and place them in a large colander. Sprinkle the cubes generously with salt and let them sit for 20 minutes. This will help to draw out any bitterness.

Step 2

While the eggplants are sitting, dice the onion, celery stalks, and both bell peppers. Mince the garlic cloves. Peel and chop the tomatoes.

Step 3

Rinse the eggplant cubes thoroughly under cold running water and pat dry with a clean towel.

Step 4

Heat 2 tablespoons of olive oil in a large, deep skillet over medium heat. Add the eggplants and cook them, stirring occasionally until they are golden brown and tender. This should take about 10 minutes. Remove the eggplants from the skillet and set them aside.

Step 5

In the same skillet, add the remaining 2 tablespoons of olive oil. Add the diced onion, celery, and bell peppers. Cook them for about 5 minutes until they are soft.

Step 6

Add the minced garlic, chopped tomatoes, capers, and sliced olives to the skillet. Stir well and let the mixture cook for another 10 minutes.

Step 7

Return the eggplants to the skillet and mix them with the vegetables. Add the red wine vinegar and sugar, stirring to combine. Let the mixture cook for an additional 10 minutes until all the flavors are well combined.

Step 8

Chop the fresh basil leaves and stir them into the caponata. Season with salt and black pepper to taste.

Step 9

Remove from heat and let the caponata cool to room temperature. Serve garnished with extra basil leaves, either as a side dish or as a topping for bruschetta.

Nutrition Facts

Serving size	(2214.7g)

Amount per serving	% Daily Value*
Calories	1432.8

Total Fat 97.8g	0%
Saturated Fat 17.0g	0%
Polyunsaturated Fat 6.2g
Cholesterol 0mg	0%
Sodium 7967.8mg	0%
Total Carbohydrate 130.4g	0%
Dietary Fiber 52.0g	0%
Total Sugars 71.9g
Protein 23.1g	0%

Vitamin D 0IU	0%
Calcium 490.2mg	0%
Iron 7.9mg	0%
Potassium 4329.2mg	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: 58.9%

Protein: 6.2%

Carbs: 34.9%