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Easy Vegan Low FODMAP Eggplant Caponata

Print Recipe
Prep Time 35 minutes
Cook Time 29 minutes
Total Time 1 hour 4 minutes
Servings 4
Calories 237

Ingredients

  • 1 large eggplant slice in ½ disks/ after salting cut in cubes
  • 1 zucchini 1-inch cubes
  • 1 red bell pepper diced
  • 1 cup cherry tomatoes
  • ¼ cup green olives
  • 1 tbsp capers
  • 1 tbsp raisins
  • 3 tbsp olive oil
  • 4 tbsp white wine vinegar
  • ¼ cayenne pepper
  • Salt/ pepper to taste
  • 3 tbsp pine nuts
  • 1/.4 cup parsley

Instructions

  • Slice eggplant into 1 inch disks. Salt on one side to remove moisture (let sit for 10 minutes then apply napkin to remove water). Repeat for both sides. Then cut into 1 inch cubes after salting.
  • Heat oil in a nonstick pan until very hot. Add eggplant and fry for about 10 minutes until it’s very soft. Add boiling water if it is sticking.
  • Add diced zucchini, peppers, tomatoes, and cayenne pepper. Salt and pepper according to taste preferences. Cook for 15 minutes, stirring occasionally.
  • Add raisins, capers, white wine vinegar, and olives. Cook for 4 minutes.
  • Garnish with pine nuts and parsley.
    Optional: For a different thicker consistency, transfer to a blender or use an immersion blender for a heartier sauce.

Video

Nutrition

Calories: 237kcal | Carbohydrates: 18g | Protein: 5g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Sodium: 222mg | Potassium: 829mg | Fiber: 7g | Sugar: 8g | Vitamin A: 4461IU | Vitamin C: 108mg | Calcium: 85mg | Iron: 4mg