Eggplant Caponata

Eggplant Caponata is a flavorful Sicilian eggplant dish, perfect as a snack or appetizer. This sweet and savory concoction combines tender eggplant with tomatoes, olives, and capers for a delightful taste experience.

Ingredients

• Eggplant - 1 medium (about 250g)
• Olive oil - 2 tablespoons
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Celery - 1 stalk, diced
• Red bell pepper - 1/2, diced
• Canned diced tomatoes - 200g
• Green olives - 50g, pitted and chopped
• Capers - 1 tablespoon, rinsed
• Red wine vinegar - 2 tablespoons
• Honey - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh basil - 2 tablespoons, chopped

Steps

1. Begin by cutting the eggplant into 1-inch cubes. Sprinkle with salt and let sit for 15 minutes to draw out moisture.
2. Rinse the eggplant cubes under cold water and pat dry with paper towels.
3. In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion becomes translucent, about 5 minutes.
4. Add the diced celery and red bell pepper to the skillet and cook for another 5 minutes until they soften.
5. Stir in the eggplant and cook for about 10 minutes, stirring occasionally, until the eggplant is tender.
6. Add the canned diced tomatoes, green olives, capers, red wine vinegar, honey, salt, and black pepper. Stir well to combine.
7. Reduce heat to low, cover, and let simmer for 10-15 minutes, stirring occasionally, until all flavors meld together.
8. Remove from heat and stir in the fresh basil before serving. Let cool slightly before enjoying.

Nutrition

• Calories: 150
• Protein: 2 g
• Carbs: 20 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 480 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.15 L

Health Benefits

• Rich in antioxidants from eggplant and tomatoes, which help combat free radicals.
• High in dietary fiber, promoting healthy digestion and aiding in weight management.

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