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Packed with veggies, Caponata has a wonderfully delicious sweet and sour taste. Serve on slices of Olive Oil Toast for a wonderful appetizer or use as a sauce on your favorite whole grain or pasta.

Serves 8
Serving Size: 1/8 recipe (6 ounces)
Prep Time: 50 minutes
Cook Time: 1 hour 20 minutes
Total Time: 2 hours 10 minutes


  • 1 large eggplant
  • 4 Tablespoons olive oil
  • 1 cup celery, finely chopped, divided
  • 1 onion, finely chopped
  • 1 (14-ounce can) plum tomatoes, pureed, or tomato puree
  • 15 pitted green olives, sliced
  • 2 Tablespoons capers
  • 2 Tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 3 Tablespoons red wine vinegar
  • 1 Tablespoon sugar
  • Salt and pepper to taste


  1. Peel and cube eggplant. Sprinkle with salt.
  2. Place salted eggplant in a colander over a bowl or in the sink for 30 minutes.
  3. Rinse the salt off of the eggplant and pat dry.
  4. Heat 2 Tablespoons of the oil in a large skillet. Add celery and onion. Cook until soft and golden brown – do not allow to char. Transfer to a bowl.
  5. Heat remaining 2 Tablespoons of oil in the skillet. Add eggplant and cook stiring constantly. You want the eggplant to break down. Cook for 20-30 minutes.
  6. Add the celery mixture back to the pan.
  7. Add tomatoes, olives, capers, tomato paste, and oregano. Bring to a boil then reduce heat and simmer uncovered until thickened – about 30 minutes.
  8. Season with vinegar, sugar, salt, and pepper. Add more vinegar as needed to give a good sweet and sour taste.

Nutrition Information per Serving

  • Serving Size: 1/8 recipe (6 ounces)
  • Vegetables: 1 cup
  • Fruits: 0 cups
  • Calories: 120 calories
  • Carbohydrates: 11 grams
  • Fiber: 3 grams
  • Protein: 1 gram
  • Fat: 8 grams
  • Sodium: 280 mg

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