Eggplant Caponata

Eggplant Caponata Low Fat Recipe

Eggplant Caponata
Serves 2 as an entree, 4 – 6 as an appetizer
Can be doubled | Can be halved | Makes great leftovers | Can be frozen


Scott and I are in the process of becoming the official proprietors of the space where we’ve been doing the weekend dinner bistro. It’s an exciting and hectic time! This week I’m posting my recipe for a dinner special I did last weekend that’s been getting great reviews. Now, if a low fat dish like this is pleasing hungry bistro patrons, you know it’s going to be a winner on your dinner table. This vegetarian dish is a versatile recipe for your collection. It’s ridiculously delicious, you can eat it hot or cold, as a main dish or a savory appetizer. It’s great over a hot bowl of pasta or brown rice, or take it on a picnic with a crusty baguette. This is my kind of eats – very healthy and seriously addictive!  ~ Susan


1 tablespoon of olive oil
1/4 cup finely diced red onion
3 large garlic cloves – minced
1 medium red bell pepper – diced
1 medium yellow bell pepper – diced
1 medium eggplant – diced
a pinch of hot chile flakes
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano
1 cup pitted kalamata olives
1/4 cup brined capers – well drained
1/4 cup tomato paste – mixed with 3/4 cup water
sea salt and black pepper to taste

Heat a large non-stick skillet (or well seasoned cast iron or enameled skillet) over medium high heat.

Add the oil and let it heat for a moment, then add the onions and sautee for about 2 minutes, or until they being to very lightly brown, Add the garlic and sautee another 30 seconds.

Add the peppers, and the spices and sautee for a few minute, until peppers are beginning to get tender.

Add the eggplant along with a sprinkle of salt and pepper and sautee a few more minutes, until eggplant is beginning to get tender. Adjust heat as necessary to keep anything from burning.

Add the tomato paste mixture along with the olives and capers and stir well to combine. Cook another couple of minutes, until vegetables are tender but not overcooked. Season to taste with salt and pepper and serve.

Serving Suggestions:

Tossed with whole wheat penne and topped with a sprinkle of crumbled goat cheese is how I serve it at our bistro.

Try it over brown rice, or tucked into a whole grain pita. Or serve as an appetizer with crostinis. So good!

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