Looking for a Healthy and flavorful side dish? Try 1/3 cup of Eggplant Caponata! With only 90 calories per serving, it's a guilt-free option for any meal.

Eggplant Caponata is a traditional Italian dish made with eggplant, onions, tomatoes, and savory spices. It is often served as an appetizer, but can also be used as a side dish for pasta dishes or grilled meats.

In this article, we'll explore the different ways to prepare and serve Eggplant Caponata, as well as its nutritional benefits and variations.

What is Eggplant Caponata?

Eggplant Caponata is a traditional Italian dish that originated in Sicily. It is made with fried eggplant, onions, tomatoes, capers, olives, and celery. The vegetables are sautéed in olive oil and then simmered in a sweet-and-sour sauce made with vinegar and sugar. The dish is often served cold or at room temperature as an appetizer, but can also be used as a side dish or a topping for crostini or bruschetta. The flavors of Eggplant Caponata are bold and complex, with a perfect balance of salty, sweet, and tangy notes.

How is Eggplant Caponata Prepared?

To prepare Eggplant Caponata, start by slicing one eggplant into small cubes and soaking them in salted water for 30 minutes. This will remove any bitterness from the eggplant. Drain the water and pat the eggplant dry. In a large skillet or Dutch oven, heat 3 tablespoons of olive oil over medium heat. Add the diced eggplant and sauté until golden brown and tender, about 10 minutes. Remove the eggplant from the skillet and set it aside. In the same skillet, add 1 diced onion and 2 minced garlic cloves. Cook until soft and fragrant, about 5 minutes. Add 1 can of diced tomatoes, 1/4 cup of capers, 1/4 cup of chopped olives, and 1/4 cup of chopped celery. Return the eggplant to the skillet and stir to combine. Season with 1 teaspoon of dried oregano, 1/2 teaspoon of red pepper flakes, and salt and pepper to taste. Simmer the mixture for 15-20 minutes until it thickens and the flavors meld together. Serve cold or at room temperature.

What are the Ingredients in Eggplant Caponata?

The main ingredients in Eggplant Caponata are: - eggplant - onions, tomatoes, capers, olives, celery, and spices such as oregano and red pepper flakes.

What are the Nutritional Benefits of Eggplant Caponata?

Eggplant Caponata is a Healthy and nutritious side dish, rich in fiber, vitamins, and minerals. One serving contains: - 90 calories - 3 grams of fiber, 1 gram of protein, and 6 grams of fat (mostly from olive oil).

What are the Common Uses of Eggplant Caponata?

Eggplant Caponata is a versatile dish that can be used in many ways, including: - as an appetizer, served with crostini or bruschetta - as a side dish for pasta dishes, grilled meats, or roasted vegetables.

What are Some Recipes that use Eggplant Caponata?

Here are some creative ways to use Eggplant Caponata in your meals: - as a pizza topping, with mozzarella cheese and fresh basil - as a sandwich filling, with roasted red peppers and provolone cheese.

How to Store Eggplant Caponata?

Eggplant Caponata can be stored in the refrigerator for up to 5 days, in an airtight container. To reheat, let it come to room temperature and then warm it up in a skillet or microwave.

What are the Tips for Serving Eggplant Caponata?

Here are some tips for serving Eggplant Caponata: - Let it rest for at least 30 minutes before serving, to allow the flavors to meld together. - Serve it with a drizzle of balsamic vinegar or a sprinkle of chopped fresh herbs, such as basil or parsley.

What are the Side Dishes that go well with Eggplant Caponata?

Eggplant Caponata pairs well with many dishes, including: - grilled meats, such as chicken, steak, or pork chops - pasta dishes, such as spaghetti or penne with tomato sauce.

What are the Variations of Eggplant Caponata?

Eggplant Caponata can be customized to your liking by adjusting the ingredients or spices. Here are some variations to try: - Add raisins or currants for a touch of sweetness - Use different types of olives, such as kalamata or green olives.