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A white bowl filled with a colorful stew of eggplant, tomatoes, peppers, and olives, garnished with basil.
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Low Carb Caponata

Caponata is a traditional Sicilian eggplant dish that combines tender sautéed vegetables with a tangy-sweet agrodolce sauce. Featuring eggplant, tomatoes, onions, capers, and olives, this versatile dish can be served warm or cold as a side, spread, or light main course. It’s an excellent way to celebrate Mediterranean flavors using wholesome, plant-based ingredients.
Prep Time20 minutes
Cook Time40 minutes
Total Time1 hour
Course: Appetizer, Side Dish
Cuisine: Italian, Mediterranean
Keyword: Caponata, eggplant caponata, Sicilian eggplant dish, summer vegetable, vegetarian recipe
Servings: 8 servings
Calories: 113kcal
Author: Chef Jenn

Ingredients

  • 1 eggplant diced
  • 1 teaspoon salt
  • ¼ cup olive oil
  • 1 cup red onion diced
  • 2 celery stalks diced
  • 1 red bell pepper chopped
  • 2 garlic cloves minced
  • 4 large ripe tomatoes peeled, seeded, and chopped
  • 2 tablespoons capers drained
  • ⅓ cup pitted green olives drained and chopped
  • 2 tablespoons red wine vinegar
  • 2 teaspoons sugar substitute
  • salt and freshly ground black pepper
  • fresh basil or parsley

Instructions

  • 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.
  • 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.
  • Cook the onion, celery, and bell pepper for about 5 minutes until soft.
  • Stir in the garlic and cook for 1 minute, just until it becomes fragrant.
  • 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.
  • Mix in the capers, olives, vinegar, and sweetener. Simmer for about 5 minutes.
  • Return the eggplant to the skillet and stir gently. Let everything cook together for another 10 minutes.
  • Taste and season with salt and pepper.
  • Let the dish cool to room temperature.
  • Serve warm, chilled, or at room temp. Garnish with chopped basil or parsley before serving.

Notes

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.
 

Nutrition

Serving: 0.5cup | Calories: 113kcal | Carbohydrates: 10g | Protein: 2g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 442mg | Potassium: 418mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1267IU | Vitamin C: 35mg | Calcium: 26mg | Iron: 1mg | Net Carbohydrates: 6g