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Eggplant Caponata Skillet

Published Jan 18, 2018 By Julia 4 CommentsThis post may contain affiliate links.

Summary:
This healthy eggplant caponata is a simple and easy eggplant dish that can be enjoyed hot or cold. Perfect as a side dish for potlucks, and low carb and vegan friendly.
Making eggplant caponata recipe in a pan on the stovetop

Eggplant Caponata Skillet

5 from 2 votes
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Prep: 15 mins
Cook: 30 mins
Yield: 6 servings
Calories: 180
Net Carbs: 8g

INGREDIENTS

  • 1 small eggplant (about 1 pound) chopped into cubes
  • 1 red bell pepper chopped
  • 1 (15-ounce) can diced tomatoes
  • 1/2 cup sliced kalamata olives
  • 1/4 cup olive oil
  • 2 tablespoons capers drained
  • 2 tablespoons lemon juice
  • 1 tablespoon balsamic vinegar
  • 1/4 cup pine nuts
  • chopped fresh parsley, for garnish

INSTRUCTIONS

  • Add pine nuts to a small pan over medium heat. Cook until golden in color, a few minutes, frequently stirring to prevent uneven cooking. Set the toasted pine nuts aside.
  • Add eggplant cubes to a 3 quart or larger pan. Drizzle olive oil on top and stir together. Cook over medium heat until the eggplant cubes are brown and shrunken, 10 to 15 minutes, stirring frequently.
  • Add diced tomatoes including the liquid in the can. Stir everything together. Cook until the eggplant is soft, 5 to 10 minutes, stirring occasionally.
  • Add bell pepper, olives, capers, lemon juice, and balsamic vinegar. Stir together and cook until the bell pepper is tender, about 5 minutes, stirring occasionally.
  • Season with salt and pepper to taste.
  • Top with fresh parsley and toasted pine nuts. Serve while hot, or refrigerate to chill.

NUTRITION

Makes 6 Servings
Amount Per Serving:
Calories 180 (73% from fat)  
Total Fat 15g 22%
   Saturated Fat 2g 8%
Cholesterol 0mg 0%
Sodium 230mg 10%
Net Carb 8g  
Total Carb 12.5g 4%
   Dietary Fiber 4.5g 18%
   Sugars 6g  
Protein 1g  
Vitamin A 20% ยท Vitamin C 63% ยท Calcium 1% ยท Iron 4%

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Low carb eggplant caponata recipe being made in a pan with a wooden spoon
Whether you enjoy eggplant caponata as a main entree or a side, hot or cold, it’s always a crowd pleaser and potluck favorite. It has complex flavors that are savory and earthy, yet also tangy from the sharp kalamata olives, lemon juice, capers, and balsamic vinegar. If you have a year-round vegetable garden, you’ll love using fresh garden veggies to add to this dish.

My version of eggplant caponata is made on the stovetop as a one pot dish, where various ingredients are added to the pan in succession as they’re stir fried and cooked. These kinds of recipes are forgiving in terms of ingredients and quantity, so you can easily add your favorite ingredients to make it your own.

Overhead shot of eggplant caponata being cooked in a pan
Eggplant caponata originated as a Sicilian dish with chopped fried eggplant and capers, and there are numerous local variations that include olives, carrots, green bell peppers, pine nuts, and raisins. There are also similar versions in Neapolitan and Tunisian cuisine. I was inspired to make this dish after stumbling across an Ina Garten recipe, where she makes eggplant caponata via oven roasting and enjoys it as a dip with pita bread.

My version is completely pan fried, and the ingredients are cooked until still chunky but not soft enough to form a dip. I start by toasting pine nuts on a hot pan, which gives them a sweeter and more intense flavor. Then I cook the eggplant with a generous amount of olive oil, as eggplant is very absorbent and soaks up oil like a sponge. As the eggplant softens and becomes tender, I add in the remaining ingredients until everything is hot and cooked through.

Close up photo of wooden spoon with eggplant caponata recipe
There are countless ways to enjoy eggplant caponata. Here’s a list of ideas to get you started:

  • Serve chilled, room temperature, or hot
  • Serve as an appetizer, side dish, or main entree
  • Eat as-is, or pair with a meaty dish like grilled chicken breasts
  • Use as a topping for toasted baguette or pita chips
  • Serve with crackers and cheese
  • Pair with pasta such as spaghetti
  • Use as a pizza topping
  • Enjoy with hot dogs instead of using mustard or ketchup

Personally, I enjoy eggplant caponata by itself and hot. I think it’s most flavorful while hot compared to cold, and if I have more than one serving, it makes for a calorie-light but filling dinner.

Keto eggplant caponata served in a brown bowl topped with pine nuts and parsley

Filed Under: Per Serving: 5-10g Net Carbs, Sides Tagged With: 31-60min, 6-10ingredients, balsamic vinegar, bell pepper, capers, diced tomatoes, eggplant, gluten free, lemon, olive oil, olives, paleo, pine nuts, spring, stovetop, summer, vegan, vegetarian, whole30

About Julia

ABOUT THE AUTHOR
Julia is a recipe developer and the founder of Savory Tooth. She shares simple recipes and guides for keto and low carb diets. Learn more.

Previous Post: « Instant Pot Leg of Lamb with Gravy
Next Post: Instant Pot Cheesecake »
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newest oldest most voted
Mimi

MMMMMMMmmmmmm. What a beautiful idea. I wish my husband ate eggplant! But i can just make it for myself. Topped with an egg?!!

Vote Up0Vote Down  Reply
2 years ago
Julia

Sounds like a delicious idea ๐Ÿ™‚

Vote Up0Vote Down  Reply
2 years ago
Lorena

You might just have converted me from an eggplant hater to an eggplant lover, ha!

Vote Up0Vote Down  Reply
2 years ago
Amanda Finks

So much flavor in this recipe ๐Ÿ™‚

Vote Up0Vote Down  Reply
2 years ago

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