Heart-Healthy Caponata

Packed with bold Mediterranean flavors and a bounty of vibrant vegetables, this Heart-Healthy Caponata is a wholesome twist on the classic Sicilian dish. Featuring tender, sautéd eggplant, sweet plum tomatoes, briny green olives, and tangy capers, this recipe is elevated with a splash of balsamic vinegar and fresh herbs like basil and parsley. Perfect for those seeking a nutritious, plant-based option, this dish is prepared with heart-friendly extra-virgin olive oil and loaded with fiber and antioxidants. Serve it warm or at room temperature as a flavorful appetizer with whole-grain bread, a savory topping for grilled fish or chicken, or a satisfying make-ahead side dish. With just 20 minutes of prep and versatile serving options, this caponata is as convenient as it is delicious!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 large eggplant
• 3 tablespoons extra-virgin olive oil
• 1 medium red onion
• 2 stalks celery stalks
• 1 red bell pepper
• 3 cloves garlic
• 4 plum tomatoes
• 0.5 cup green olives
• 2 tablespoons capers
• 2 tablespoons balsamic vinegar
• 0.25 cup fresh basil
• 0.25 cup parsley
• 0.25 teaspoon black pepper

Directions

Step 1

Start by rinsing and drying the eggplant. Cut it into 1/2-inch cubes, place in a colander, sprinkle lightly with salt, and let it drain for 20 minutes to remove bitterness. Rinse and pat dry.

Step 2

Heat 2 tablespoons of the extra-virgin olive oil in a large skillet over medium heat. Add the eggplant and cook for about 8-10 minutes, stirring occasionally, until it's tender and lightly golden. Remove the eggplant and set aside.

Step 3

In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the chopped red onion and sauté for 3-4 minutes until it begins to soften.

Step 4

Add the sliced celery and diced red bell pepper to the skillet. Cook for another 5 minutes until all vegetables are tender.

Step 5

Stir in the minced garlic, cooking for 1 minute more until fragrant.

Step 6

Chop the tomatoes and add them to the skillet, cooking for 5 minutes until they start to break down.

Step 7

Return the cooked eggplant to the pan and mix well.

Step 8

Stir in sliced green olives, capers, and balsamic vinegar. Let it cook for an additional 5 minutes, allowing flavors to meld together.

Step 9

Remove from heat and season with ground black pepper to taste.

Step 10

Chop fresh basil and parsley. Stir half into the caponata and use the remaining half as garnish before serving.

Step 11

Serve warm or at room temperature. This caponata pairs excellently with whole-grain bread or as a topping for fish or chicken, and it keeps well refrigerated for up to a week.

Nutrition Facts

Serving size	1557.9 grams (1557.9g)

Amount per serving	% Daily Value*
Calories	934

Total Fat 62.40g	80%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 0.50g
Cholesterol 0mg	0%
Sodium 3248mg	141%
Total Carbohydrate 88.90g	32%
Dietary Fiber 35.20g	126%
Total Sugars 49.30g
Protein 16.40g	33%

Vitamin D 0IU	0%
Calcium 345mg	27%
Iron 6mg	35%
Potassium 3290mg	70%

*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: 57.1%

Protein: 6.7%

Carbs: 36.2%