Dinner Tonight: Eggplant Caponata

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Dinner Tonight: Eggplant Caponata
45 min.
2
396kcal

Suggestions


Are you looking for a vibrant and flavorful dish to elevate your dinner table? Look no further than this delightful Eggplant Caponata! This traditional Sicilian dish is not only a feast for the eyes but also a celebration of wholesome ingredients, making it a perfect choice for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free option.

With its rich medley of eggplant, tomatoes, and aromatic herbs, this caponata is a versatile side dish that pairs beautifully with a variety of main courses or can be enjoyed on its own as a light meal. The sweet and tangy notes from the golden raisins and red wine vinegar create a harmonious balance that will tantalize your taste buds. Plus, the addition of capers adds a delightful briny kick that enhances the overall flavor profile.

In just 45 minutes, you can whip up this delicious dish that serves two, making it perfect for a cozy dinner for two or as a side for a larger gathering. With only 396 calories per serving, you can indulge guilt-free while savoring the rich textures and tastes of this Mediterranean classic. So, roll up your sleeves and get ready to impress your family and friends with this Eggplant Caponata that’s sure to become a staple in your culinary repertoire!

Ingredients

  • 0.3 cup canola oil 
  • teaspoons capers 
  • large eggplant chopped
  •  garlic clove minced
  • 0.3 cup golden raisins 
  • 0.3 cup parsley chopped
  • 0.5 cup onion red chopped
  • teaspoons red wine vinegar 
  • servings salt and pepper 
  • cup tomatoes diced seeded

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Place the raisins in a bowl and cover with hot water. Set aside.
  2. Pour 1/4 cup of the canola oil into a large non-stick skillet set over medium-high heat. When hot, add the eggplant cubes. Arrange in a single layer and cook for 10 minutes, turning occasionally, until browned on all sides.
  3. Remove with a slotted spoon and set aside.
  4. Pour the remaining tablespoon of oil into the skillet and turn the heat to medium. Toss in the red onion, and cook until soft, stirring often, about 3 minutes.
  5. Add the garlic, and cook for 45 seconds. Then add the tomatoes and cook for 2 minutes, stirring occasionally.
  6. Return the eggplant to the skillet.
  7. Add the vinegar, raisins, and capers. Turn off the heat. Season with salt and pepper to taste. Finally, stir in the parsley.
  8. Let it cool slightly before serving.

Nutrition Facts

Calories396kcal
Protein4.19%
Fat61.73%
Carbs34.08%

Properties

Glycemic Index
106.83
Glycemic Load
11.56
Inflammation Score
-9
Nutrition Score
20.039565283319%

Flavonoids

Delphinidin
196.23mg
Naringenin
0.51mg
Apigenin
21.55mg
Luteolin
0.12mg
Isorhamnetin
2mg
Kaempferol
3.6mg
Myricetin
1.62mg
Quercetin
12.58mg

Nutrients percent of daily need

Calories:396.16kcal
19.81%
Fat:28.79g
44.29%
Saturated Fat:2.22g
13.89%
Carbohydrates:35.75g
11.92%
Net Carbohydrates:26.16g
9.51%
Sugar:22.58g
25.08%
Cholesterol:0mg
0%
Sodium:267.51mg
11.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.4g
8.79%
Vitamin K:199.18µg
189.69%
Vitamin E:6.11mg
40.75%
Vitamin C:32.66mg
39.59%
Manganese:0.77mg
38.45%
Fiber:9.59g
38.38%
Vitamin A:1519.35IU
30.39%
Potassium:958.79mg
27.39%
Folate:85.4µg
21.35%
Vitamin B6:0.39mg
19.33%
Copper:0.34mg
16.92%
Magnesium:56.84mg
14.21%
Vitamin B3:2.34mg
11.68%
Phosphorus:113.98mg
11.4%
Iron:1.84mg
10.22%
Vitamin B1:0.15mg
9.91%
Vitamin B2:0.16mg
9.33%
Vitamin B5:0.83mg
8.34%
Calcium:64.6mg
6.46%
Zinc:0.75mg
5.01%
Selenium:1.26µg
1.8%