Eggplant Caponata
This is the bowl I make when I want something that tastes better the longer it sits. Eggplant softens in olive oil, then tomato, celery, and olives go in and cook down into the chunky sauce you see in the photo. A splash of vinegar and a little sweetness pull it into caponata instead of plain stewed vegetables. Basil goes on at the end, raw, so it stays bright green on top.
It is a side, a toast topping, or a light dinner over grains. The eggplant should keep its shape, not turn to mush. Cut it in chunks about the size you see in the bowl, salt it for 10 minutes if it is the watery kind, and do not crowd the pan. Celery stays in short pieces so you can still see it. Green and black olives together are what give the photo its look.
I spoon it into a wide bowl and finish with a few basil leaves, not a handful of chopped herbs buried in the sauce. It feeds six as a side and four if it is the main with bread or couscous. It is better after 20 minutes off the heat, and better again the next day.
Why you'll love it
- One skillet, ready in 35 minutes.
- Sweet, sour, and salty in the same bite.
- Good warm, room temperature, or cold.
- Bowls like the photo: eggplant, tomato, celery, both olives, basil on top.
Anti-Inflammatory & Mediterranean Recipes
Eggplant Caponata
- Prep10 min
- Cook25 min
- Total35 min
- Servings6 servings
- Calories140 kcal
Ingredients
- Skillet
Instructions
- Salt the eggplant lightly and let it sit 10 minutes. Pat it dry.
- Heat 2 Tbsp olive oil in a wide skillet over medium-high. Add the eggplant in one layer. Cook 6 to 8 minutes, turning once, until the edges are gold and the centers are soft. Move it to a plate.
- Add the last tablespoon of oil, the onion, and the celery. Cook 4 minutes. Add the garlic for 30 seconds.
- Pour in the tomatoes, olives, capers, vinegar, honey, salt, and pepper. Simmer 8 minutes, until the sauce looks thick, not watery.
- Fold the eggplant back in. Simmer 3 minutes. Taste and add a pinch more vinegar if it tastes flat, or a pinch more honey if the vinegar is sharp.
- Take it off the heat. Spoon into a bowl and lay the basil leaves on top.
Notes & Tips
- Dry the eggplant after salting. Wet cubes steam and never brown.
- Do not chop the olives small. Whole or halved is the look in the photo.
- Basil at the end only. Cooked basil goes dark.
- Thick sauce, not soup. If it looks wet, simmer 2 more minutes with the lid off.
- Nutrition: Per serving (1/6 of the skillet). Estimate.
- Nutrition: Net carbohydrates: 8g
- Nutrition: WW estimate: 4 points on the current plan (olive oil and olives carry the points)
- Fridge: 4 days, covered. The flavor is better on day two. Serve cold or warm it gently.
- Freezer: up to 1 month. Thaw overnight and stir before serving. The eggplant softens more after freezing.
- Nutrition is an estimate from eggplant, canned tomato, olives, olive oil, and a teaspoon of honey. Extra oil will raise the fat.
Variations & serving ideas
- Sugar-free: use 1 tsp allulose or skip the sweetener and add an extra pinch of salt.
- No capers: add 1 more tablespoon of chopped olives.
- No celery: use 1/2 a fennel bulb, sliced thin.
- Heartier: fold in a can of drained chickpeas in the last 3 minutes.
- Serve it on toast, over couscous, or next to grilled fish.
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 140 kcal |
| Total fat | 10 g |
| Sodium | 480 mg |
| Total carbohydrate | 12 g |
| Fibre | 4 g |
| Protein | 2 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
How long does it take to make Eggplant Caponata?
About 35 minutes in total: 10 minutes of prep and 25 minutes of cooking.
What ingredients do I need for Eggplant Caponata?
The key ingredients include eggplant, onion, celery, garlic, tomatoes and red wine vinegar. The recipe card lists every ingredient with exact amounts.
How many servings does this recipe make?
It makes 6 servings.
How many calories are in one serving?
According to the recipe's nutrition information, one serving has about 140 calories, 2 g protein, 12 g carbohydrates and 10 g fat.
Test your knowledge5 quick questions about this recipe
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