October 6, 2023
Sicilian Eggplant Caponata
This bright and punchy Italian condiment comes from Sicily. Packed full of eggplant, bell pepper, tomato, onion, celery, currants (I replaced the traditional raisins with currants to make it more low carb), capers, olives, and pine nuts in a sweet and tangy vinegar based sauce, it is an addicting topping for low carb bread. I like to serve this with a good amount of olive oil, some fresh herbs, and salt for garnish.
Servings: 12
Calories: 127kcal
Ingredients
- 1 1/2 pounds eggplant 1 large eggplant, cut into 1/2-inch pieces
- 1/4 teaspoon salt
- 1/4 cup avocado oil
- 1 yellow onion diced
- 1/2 cup celery diced fine
- 1 red bell pepper diced fine
- 2 garlic cloves sliced thin
- 2 tablespoons tomato paste
- 1 1/2 cups cherry tomatoes halved (or 2 large tomatoes, or use canned crushed tomatoes)
- 1/3 cup red or white wine or balsamic vinegar plus more for garnish
- 1 tablespoon gluten-free soy sauce or 3 tablespoons coconut aminos
- 1/4 teaspoon stevia glycerite omit if using coconut aminos
- 1 teaspoon fish sauce optional, enhances umami and you won’t taste it, omit for vegetarian
- 1/4 cup currants unsweetened, dried
- 1/2 cup green Castelvetrano olives pitted and chopped
- 1/4 cup capers drained and rinsed
- 2 tablespoons olive oil
- 1/4 cup pine nuts toasted
- parsley minced, as desired
- basil minced, optional, as desired, plus more for garnish
Instructions
- Preheat oven to 450°F and line a rimmed baking sheet with foil. Toss the eggplant with avocado oil on top of the foil lined baking sheet and season with salt to taste. Bake at 450ºF for 30 minutes, or until the eggplant is soft and golden, stirring occasionally.
- While the eggplant cooks, prepare the rest of the sauce. Heat a large nonstick pan over medium high heat and add the onion, bell pepper, and celery. Cook until golden, stirring occasionally. Add the garlic and cook until fragrant, about 1 minute more. Add the tomato paste and cook for about 2 minutes, stirring constantly to slightly caramelize it. Add tomatoes and simmer for 8 minutes, or until reduced. Finally, add vinegar, soy, sweetener, fish sauce, currants, olives, and capers. Simmer for 10 minutes, or until reduced and little to no liquid remains.
- Off heat stir in roasted eggplant, pine nuts, parsley, and basil, if using. Drizzle with oil and vinegar as desired. Serve warm or at room temperature.
Notes
Protein:Energy Quotient [calories]: 0.1, Protein % of calories: 6.1%
Nutrition Facts
Sicilian Eggplant Caponata
Amount per Serving
Calories
127
% Daily Value*
Fat
10
g
15
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
6
g
Sodium
391
mg
17
%
Potassium
296
mg
8
%
Carbohydrates
10
g
3
%
Fiber
3
g
13
%
Sugar
6
g
7
%
Protein
2
g
4
%
Vitamin A
505
IU
10
%
Vitamin C
20
mg
24
%
Calcium
22
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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