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Vegetable Caponata

Caponata, the traditional Sicilian condiment of eggplant, tomato, and anchovies, is a dark and mysterious concoction. This makeover is lighter, fresher in appearance—and vegetarian. With the inclusion of several garden vegetables, it resembles a ratatouille in both appearance and flavor. The recipe makes use of the season's final harvest of summer squash, eggplant, and tomato. Meal Plan: Prepare an arugula and tomato salad, and toss with a creamy vegan Caesar dressing. Boil some tube-shaped pasta (rigatoni or ziti are ideal), and top with generous spoonfuls of warm caponata.

Ingredients: 

Ingredients: 

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1 Tbs. olive oil
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2 cups diced onions
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6 medium cloves garlic, minced
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1 tsp. dried oregano
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1 tsp. red pepper flakes
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½ tsp. salt
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4 cups diced eggplant
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3 cups diced zucchini
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1 cup diced red bell pepper
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1 cup diced yellow summer squash
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¼ cup low-sodium vegetable broth, plus additional if needed
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2 cups halved, seeded and diced tomatoes
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1 ½ cups drained, pitted and minced kalamata olives
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1 cup chopped flat-leaf parsley
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½ cup drained, minced capers

Instructions: 

  1. In large, heavy pot or Dutch oven, heat oil over medium heat. Add onions, garlic, oregano, pepper flakes and pinch of salt and cook, stirring occasionally, until onions are softened, about 4 minutes.
  2. Add eggplant and cook, stirring occasionally, 3 minutes. Stir in zucchini, bell pepper, squash, broth and remaining 1/2 teaspoon salt. Mix well. Cover pot with tight-fitting lid and cook until vegetables are tender, about 10 minutes. After 5 minutes, check that some moisture remains in pot and vegetables aren’t sticking to bottom. If necessary, add a little more broth.
  3. Uncover pot and stir in tomatoes, olives, parsley and capers. Cook uncovered, stirring occasionally, 2 minutes. Serve hot.

Nutrition Information: 

Calories: 
148
Protein: 
4 g
Total Fat: 
8 g
Saturated Fat: 
1 g
Carbohydrates: 
19 g
Cholesterol: 
mg
Sodium: 
595 mg
Fiber: 
6 g
Sugar: 
g
Yield: 
6 servings

Comments on this Recipe

very good recipe