Low Carb Caponata

Caponata is a hearty mix of eggplant, tomatoes, olives, and capers, cooked down into a bold, slightly sweet and tangy vegetable dish. It’s perfect with crusty low-carb bread or alongside grilled meats, and while it shines in summer with fresh produce, it’s great any time of year.

This is a simple, flavorful version of the classic Sicilian recipe. There are many variations, but this one keeps the focus on the vegetables, with just the right balance of acidity, garlic, and sweetness.

Ingredients

• Eggplant – You need about 4 cups of diced eggplant, leave the skins on.
• Salt – You’re going to sweat the eggplant. That means to remove the excess water from the eggplant, but don’t worry, your dish won’t be too salty.
• Olive oil – You can use any kind of olive oil.
• Red onion – You can also use regular cooking onions. I wouldn’t use sweet onions as they’ll add even more sweetness to the dish.
• Celery stalks -You can use celery leaves too, there’s so much flavor in them.
• Red bell pepper – You can also use a yellow or orange bell pepper. The color doesn’t really matter.
• Garlic cloves – Fresh garlic is a must! You need the punchy garlic flavor to enhance all the veggies and jarlic just doesn’t have the same flavor.
• Ripe tomatoes – Any kind of tomato will work. Just gently squeeze out the seeds after cutting it in half. This remove a lot of excess water.
• Capers – Don’t even think about skipping the capers. They’re essential to this dish! If you like olives,  you’ll like capers.
• Pitted green olives – Just chop them coarsely. You can also use black olives. I’ve made this recipe with both and it’s delish.
• Red wine vinegar
• Sugar substitute – You can skip the additional sweetner if you like.
• Salt and freshly ground black pepper
• Fresh basil or parsley – For garnish.

How To Make Low-Carb Caponata

1. Sprinkle diced eggplant with salt and let it rest in a colander for 30 minutes. Rinse briefly, then pat dry thoroughly using a towel or paper towels.
2. Heat the olive oil. Add the eggplant and cook until it turns golden and soft; about 8 to 10 minutes. Remove from the pan and set aside.
3. Cook the onion, celery, and bell pepper for about 5 minutes until soft.
4. Stir in the garlic and cook for 1 minute, just until it becomes fragrant.
5. Add the chopped tomatoes to the skillet and cook for about 8 to 10 minutes, stirring occasionally, until they start to break down and form a sauce.
6. Mix in the capers, olives, vinegar, and sweetener (if using). Simmer for about 5 minutes.
7. Return the eggplant to the skillet and stir gently. Let everything cook together for another 10 minutes.
8. Taste and season with salt and pepper.
9. Let the dish cool to room temperature.
10. Serve warm, chilled, or at room temp. Garnish with chopped basil or parsley before serving.

Step-by-step process

Chef Jenn’s Tips

• Always salt the eggplant beforehand; it improves the texture and prevents it from turning mushy.
• Ripe, fresh tomatoes give the best results. If they’re watery, simmer longer to thicken the sauce.
• This dish tastes even better after a few hours or overnight in the fridge.
• A splash of balsamic vinegar can deepen the flavor for a slightly different take.

Recommended

make it a meal

Serve caponata with grilled chicken, fish, or pork. Spoon it over toasted low-carb bread for an appetizer, or mix it into pasta for a light meal. It’s also a great addition to any antipasto or cheese board.

Storage

Keep leftovers in the fridge for up to 5 days in a sealed container. The flavor improves over time. For longer storage, freeze for up to 1 month. Let it thaw in the fridge and serve at room temperature.