How to Make Healthy and Tasty Caponata | Cook For Your Life Video


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5 out of 5 stars (based on 6 reviews)

Clock Icon for Prep Time 15 min prep
Clock Icon for Prep Time 45 min total
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

Caponata is one of those classic eggplant dishes that once eaten, is never forgotten. This delicious sweet and sour version of the traditional antipasto is a wonderful addition to any summer BBQ. It is wonderful...


  • 1 large Italian eggplant quartered and cut into 1” dice (See Chef Tips)
  • 2 tablespoons olive oil divided
  • 4 sticks celery cut diagonally into 1/2” strips
  • 1 cup boiling water
  • 1 onion diced
  • 2 tablespoons tomato concentrate
  • 1/4 cup capers drained and rinsed
  • 1/2 cup oil cured black olives pitted and roughly chopped
  • 3 tablespoons chopped sun-dried tomatoes
  • 1/2 cup red wine vinegar
  • 3 tablespoons sugar or to taste
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Nutrition Facts


92 cals


5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g


12 g


9 g


3 g


1 g


186 mg


  1. Preheat the oven to 425F. Line a baking sheet with parchment paper. (See Chef Tips)
  2. Put 1 tbsp olive oil into a bowl and quickly toss the eggplant in it to coat. The oil will take patchily to the eggplant. Drizzle an extra 1-2 teaspoons of oil onto the prepared baking sheet. Tip on the eggplant and spread out into a single layer. Roast on a high shelf until golden for about 20-25 minutes turning after about 10 minutes. Set aside in the pan.
  3. Meanwhile place the celery in a small pan and add the boiling water. Cook over a high flame until just tender but still crisp about 5 minutes. Set aside.
  4. Heat the remaining oil in a sauté pan over a medium high flame. When it ripples, add the onion. Cook stirring from time to time until it is transparent and starting to color, about 5-8 minutes. Add the tomato concentrate and cook stirring 1 minute or until it just starts to caramelize. Add the celery and its cook water. Stir to mix. Add the capers, olives, and sun-dried tomatoes. Cook 5 minutes.
  5. Add the roasted eggplant, vinegar and sugar to taste. Stir to mix. Lower the flame to medium and cook partially covered for 5 minutes. Completely cover and turn off the heat. Leave to cool. Serve at room temperature.

Chef Tips

To give the eggplant a good start, preheat the lined baking sheet in the oven.

Two medium eggplants can be used in place of one large one. After dicing the eggplant, lightly salt it and leave it to drain in a colander. You’ll be amazed at how much liquid will drain out!

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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