Low Sodium Caponata
Elevate your taste buds with this vibrant and flavor-packed recipe for Low Sodium Caponata—a healthy twist on the classic Sicilian eggplant dish. This recipe features tender, golden-browned eggplant paired with a hearty medley of sautéed vegetables, sweet raisins, and tangy capers, all simmered in a rich, unsalted tomato base. Toasted pine nuts and fresh basil lend a delightful crunch and herbaceous finish to each bite. With only natural flavors and no extra salt, it’s a delicious, heart-healthy option for those seeking lower-sodium meal ideas. Serve it as a versatile side dish, a savory topping for crusty bread, or a vegan main dish alongside fluffy couscous or nutty quinoa. Perfect for meal prep, it gets even better as the flavors meld over time!
Log this recipe in SnapCalorie
Recipe Information
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
Instructions
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.
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.
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.
Stir in the tomato paste and cook for another 2 minutes, allowing it to caramelize slightly with the vegetables.
Add the crushed canned tomatoes, red wine vinegar, rinsed capers, and raisins. Stir well to combine all the ingredients.
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.
Season with black pepper to taste. If desired, adjust the seasoning with additional black pepper or a dash of more vinegar.
Remove from heat and let the caponata cool to room temperature. This helps the flavors to develop further.
Before serving, sprinkle the toasted pine nuts and fresh basil over the top.
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
Calories |
1890 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.2 g | 139% | |
| Saturated Fat | 15.6 g | 78% | |
| Polyunsaturated Fat | 10.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2245 mg | 98% | |
| Total Carbohydrate | 233.9 g | 85% | |
| Dietary Fiber | 52.9 g | 189% | |
| Total Sugars | 167.7 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 431 mg | 33% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 5501 mg | 117% | |
*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.
