Eggplant Caponata

Eggplant Caponata is a rich and tangy Sicilian dish that beautifully combines the earthy flavor of eggplant with sweet and sour elements. This low-carb version offers a delightful and healthy twist, making it a perfect Italian dinner option for those watching their carbs.

Ingredients

• Eggplant - 300 grams, diced
• Olive oil - 2 tablespoons
• Red bell pepper - 100 grams, diced
• Celery - 100 grams, diced
• Red onion - 50 grams, diced
• Garlic - 2 cloves, minced
• Canned diced tomatoes - 200 grams
• Capers - 1 tablespoon, rinsed and drained
• Kalamata olives - 50 grams, pitted and sliced
• Red wine vinegar - 1 tablespoon
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh basil - for garnish

Steps

1. Heat the olive oil in a large skillet over medium heat.
2. Add the diced eggplant and sauté for about 5 minutes until it starts to soften.
3. Add the red bell pepper, celery, and red onion to the skillet and cook for another 5 minutes, stirring occasionally.
4. Stir in the minced garlic and cook for 1 more minute until fragrant.
5. Add the canned diced tomatoes, capers, olives, red wine vinegar, and dried oregano to the mixture. Stir well to combine.
6. Season with salt and black pepper to taste, then reduce the heat to low and let it simmer for about 15-20 minutes, stirring occasionally.
7. Once the vegetables are tender and the flavors are melded, remove from heat and let it cool slightly.
8. Serve warm or at room temperature, garnished with fresh basil.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 12 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 11 g
• Water: 0.3 L

Health Benefits

• Rich in antioxidants and vitamins from eggplant and tomatoes.
• Low in carbohydrates, making it suitable for low-carb diets.

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