Greek Caponata

Dive into the vibrant, Mediterranean flavors of Greek Caponata, a hearty and versatile dish that celebrates fresh vegetables and bold seasonings. This rustic recipe features sautéed eggplant, zucchini, red bell pepper, and onion, simmered with tangy kalamata olives, briny capers, and a splash of red wine vinegar in a rich tomato base. Infused with dried oregano and finished with fresh parsley, every bite bursts with authentic Greek-inspired goodness. Ready in under an hour, this one-pan wonder can be served as a flavorful dip, a healthy side dish, or even a topping for grilled meats. Perfect for entertaining or meal prep, it’s a gluten-free, plant-based delight that pairs beautifully with crusty bread or pita chips for a shareable, crowd-pleasing experience.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 medium-sized eggplant
• 1 large zucchini
• 1 medium-sized red bell pepper
• 1 medium-sized yellow onion
• 4 garlic cloves
• 4 tablespoons olive oil
• 1 15-ounce can canned diced tomatoes
• 1 cup kalamata olives
• 2 tablespoons capers
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Cut the eggplants into 1/2-inch cubes and sprinkle them with salt. Let them sit in a colander for 20 minutes to sweat out excess moisture, then rinse and pat dry with paper towels.

Step 2

Dice the zucchini, red bell pepper, and onion into similar-sized 1/2-inch cubes. Mince the garlic cloves finely.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the eggplant cubes and sauté for 5-7 minutes until slightly softened and golden. Remove the eggplant from the skillet and set it aside.

Step 4

Add the remaining 2 tablespoons of olive oil to the skillet. Sauté the onion, zucchini, and red bell pepper for 6-8 minutes until tender. Add the garlic and cook for another 1-2 minutes until fragrant.

Step 5

Stir in the canned diced tomatoes, kalamata olives, capers, red wine vinegar, and dried oregano. Add the cooked eggplant back to the skillet. Stir to combine.

Step 6

Lower the heat and let the mixture simmer uncovered for 20-25 minutes, stirring occasionally, until all the vegetables are tender and the flavors have melded together.

Step 7

Taste and season with salt and black pepper as desired. Stir in the freshly chopped parsley just before serving.

Step 8

Serve warm, at room temperature, or chilled as a spread, dip, or side dish. Pairs well with crusty bread, pita chips, or grilled meats.

Nutrition Facts

Serving size	2175.7 grams (2175.7g)

Amount per serving	% Daily Value*
Calories	1738

Total Fat 132.20g	169%
Saturated Fat 19.90g	99%
Polyunsaturated Fat 9.90g
Cholesterol 9mg	3%
Sodium 9724mg	423%
Total Carbohydrate 129.00g	47%
Dietary Fiber 60.10g	215%
Total Sugars 73.40g
Protein 19.60g	39%

Vitamin D 0IU	0%
Calcium 564mg	43%
Iron 16mg	87%
Potassium 4192mg	89%

*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: 66.7%

Protein: 4.4%

Carbs: 28.9%