Try this vegetable caponata recipe that can be served as a side dish, appetizer, or main dish. The sweet, bitter and spicy flavors compliment really well.
This low carb vegan dish tastes better at room temperature but it’s just as tasty slightly warmed.
Table Of Contents
What is caponata?
Caponata is a traditional Sicilian dish made with a mixture of vegetables, such as eggplant, bell peppers, onions, olives, and tomatoes, that are sautéed or stewed in a sweet and sour sauce. Caponata is typically served as a side dish, but it can also be served as a condiment or used as a topping for crostini or bruschetta.
Some variations of caponata may include the addition of other vegetables, such as zucchini or celery, or protein sources such as tofu or tempeh. The dish is usually flavored with vinegar, sugar, and a variety of herbs and spices, such as basil, parsley, and oregano.
What do you eat caponata with?
Spicy and sweet, this amazing Mediterranean spread can be used as a dip for bread, on a cracker or just a spoon.
It could be served as a salad dish as part of a picnic or pot luck dish.
Ingredients
This recipe uses eggplant as the main component but you could use any vegetables. We have used a mix of eggplants, onions, bell peppers and celery. Mushrooms or zucchini could be added.
How to make vegetable caponata
The vegetables are cooked in a sweet and sour tomato sauce, rather like a ratatouille. It’s a quick and easy dish and takes no more than 30 minutes to make.
Storage
If you make the vegetable caponata ahead of time to allow the flavours to develop, store it in the refrigerator in an air tight container. To serve, allow the caponata to reach room temperature.
Can caponata be frozen?
Caponata is freezer-friendly. Once it has cooled, store it in an airtight container and freeze. It can be frozen for up to three months. Defrost in the fridge then gently warm in a saucepan.
Vegetable Caponata
Caponata is a vibrant, tomato-based eggplant dish studded with olives and capers. It’s served as a condiment or side, but would go nicely as a light lunch or dinner.
Ingredients
- 2 medium eggplants, cut into cubes
- 1 celery stick, chopped
- 1 medium red onion, peeled and sliced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 14 oz tinned tomatoes
- ½ cup black olives, pitted or green olives, pitted
- 2 tablespoons capers
- 2 tablespoons balsamic vinegar
- 1 tablespoon monk fruit sweetener or other low carb sweetener
- ¼ teaspoon red pepper flakes
- ½ teaspoon salt
- 2 tablespoons olive oil
Instructions
- Heat the olive oil in a large pan over a medium heat. Add the eggplant, onion, celery and peppers and saute until the vegetables are tender, about 10 minutes
- Add the garlic and continue to saute for another 5 minutes.
- Add the olives, capers, vinegar, sweetener, tomatoes, red chili flakes salt, and pepper to the pan and stir to combine
- Reduce the heat to low and simmer for an additional 10-15 minutes, until the mixture has thickened
- Serve the caponata warm or at room temperature, as a side dish or topping for low carb noodles with fresh basil leaves.
Nutrition Information:
Serving Size: 1 servingAmount Per Serving: Calories: 126Total Fat: 7gCarbohydrates: 15gFiber: 6gProtein: 3g
