Low Fat Caponata
Discover the vibrant flavors of Sicily with this **Low Fat Caponata**, a healthy twist on the classic Italian dish. Packed with wholesome vegetables like tender eggplant, sweet red onions, and crisp celery, this recipe delivers a symphony of flavors in every bite. Savory crushed tomatoes, briny olives and capers, and a splash of red wine vinegar create a tangy, irresistible sauce, while toasted pine nuts add a delicate crunch. Fresh basil brings a fragrant, herbaceous touch to round out the dish. With just 2 tablespoons of olive oil, it’s a lighter, guilt-free way to enjoy caponata, perfect as a side dish, a topping for grilled chicken or fish, or even as a bruschetta-style appetizer. Ready in under an hour and ideal for meal prep, this Mediterranean-inspired recipe is bursting with heart-healthy ingredients and bold flavors that won’t compromise your healthy lifestyle.
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Recipe Information
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
Instructions
Dice the large eggplant into 1/2 inch cubes and set aside.
In a large non-stick skillet, heat 2 tablespoons of olive oil over medium heat.
Thinly slice the medium red onion and chop the celery stalks. Mince the garlic cloves.
Add the onion, celery, and garlic to the skillet and sauté until the onion becomes translucent, about 5 minutes.
Stir in the eggplant cubes, and cook for about 10 minutes, stirring frequently, until the eggplant starts to soften.
Add 1 cup of canned crushed tomatoes to the skillet, stirring well to combine.
Mix in 2 tablespoons of red wine vinegar, 2 tablespoons of capers, and 1/2 cup of chopped green olives.
Lower the heat and simmer for 15 minutes, stirring occasionally, until the mixture is well combined and the eggplant is tender.
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.
Once the caponata has simmered and reached desired consistency, remove from heat.
Stir in the toasted pine nuts and 1/4 cup of chopped fresh basil leaves.
Season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper, adjusting to taste.
Serve warm or at room temperature, as a side dish or a topping for grilled poultry, fish, or a hearty bread.
Nutrition Facts
Calories |
870 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.8 g | 78% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4704 mg | 205% | |
| Total Carbohydrate | 76.9 g | 28% | |
| Dietary Fiber | 32.4 g | 116% | |
| Total Sugars | 40.3 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 341 mg | 26% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 2923 mg | 62% | |
*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.
