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    Vegetable Caponata

    Gluten FreeDiary FreeNut FreeEgg FreeLow CarbVeganPaleoKeto

    Try this vegetable caponata recipe that can be served as a side dish, appetizer, or main dish. The sweet, bitter and spicy flavors compliment really well.

    This low carb vegan dish tastes better at room temperature but it's just as tasty slightly warmed.

    vegetable caponata

    This post may contain affiliate links. Please read my disclosure policy for more information.

    Jump to:
    • What is Caponata?
    • What Do You Eat Caponata With?
    • Ingredients
    • How to Make Vegetable Caponata
    • Storage
    • Can Caponata Be Frozen?
    • More Keto Vegetarian Appetizer Recipes
    • Vegetable Caponata

    What is Caponata?

    Caponata is a traditional Sicilian dish made with a mixture of vegetables, such as eggplant, bell peppers, onions, olives, and tomatoes, that are sautéed or stewed in a sweet and sour sauce. Caponata is typically served as a side dish, but it can also be served as a condiment or used as a topping for crostini or bruschetta.

    Some variations of caponata may include the addition of other vegetables, such as zucchini or celery, or protein sources such as tofu or tempeh. The dish is usually flavored with vinegar, sugar, and a variety of herbs and spices, such as basil, parsley, and oregano.

    What Do You Eat Caponata With?

    Spicy and sweet, this amazing Mediterranean spread can be used as a dip for bread, on a cracker or just a spoon. We often serve it with slices of our low carb baguette but try it with our Italian Breadsticks.

    It could be served as a salad dish as part of a picnic or pot luck dish.

    Ingredients

    This recipe uses eggplant as the main component but you could use any vegetables. We have used a mix of eggplants, onions, bell peppers and celery. Mushrooms or zucchini could be added.

    How to Make Vegetable Caponata

    The vegetables are cooked in a sweet and sour tomato sauce, rather like a ratatouille. It's a quick and easy dish and takes no more than 30 minutes to make.

    eggplant caponata

    Storage

    If you make the vegetable caponata ahead of time to allow the flavours to develop, store it in the refrigerator in an air tight container. To serve, allow the caponata to reach room temperature.

    Can Caponata Be Frozen?

    Caponata is freezer-friendly. Once it has cooled, store it in an airtight container and freeze. It can be frozen for up to three months. Defrost in the fridge then gently warm in a saucepan.

    More Keto Vegetarian Appetizer Recipes

    Grilled Eggplant Roll Ups

    Baigan Choka

    Loaded Zucchini Skins

    Spicy Peanut Cauliflower Bites

    Patatas Bravas

    vegetable caponata in a bright circular plate, topped with fresh basil

    Vegetable Caponata

    Caponata is a vibrant, tomato-based eggplant dish studded with olives and capers. It’s served as a condiment or side, but would go nicely as a light lunch or dinner.
    Print Recipe Pin Recipe Add to Collection Go to Collections
    Prep Time 10 minutes mins
    Cook Time 30 minutes mins
    Total Time 40 minutes mins
    Course Appetizer
    Cuisine Italian, Vegan
    Servings 6 servings
    Calories 126 kcal

    Ingredients
      

    • 2 medium eggplants cut into cubes
    • 1 celery stick chopped
    • 1 medium red onion peeled and sliced
    • 2 cloves garlic minced
    • 1 red bell pepper diced
    • 14 oz tinned tomatoes
    • ½ cup black olives, pitted or green olives, pitted
    • 2 tablespoons capers
    • 2 tablespoons balsamic vinegar
    • 1 tablespoon monk fruit sweetener or other low carb sweetener
    • ¼ teaspoon red pepper flakes
    • ½ teaspoon salt
    • 2 tablespoons olive oil

    Instructions
     

    • Heat the olive oil in a large pan over a medium heat. Add the eggplant, onion, celery and peppers and saute until the vegetables are tender, about 10 minutes
    • Add the garlic and continue to saute for another 5 minutes.
    • Add the olives, capers, vinegar, sweetener, tomatoes, red chili flakes salt, and pepper to the pan and stir to combine
    • Reduce the heat to low and simmer for an additional 10-15 minutes, until the mixture has thickened
    • Serve the caponata warm or at room temperature, as a side dish or topping for low carb noodles with fresh basil leaves.

    Notes

    The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
    Any nutritional analysis on the website is based on an estimate, calculated by Spoonacular from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Serving: 1servingCalories: 126kcalCarbohydrates: 15gProtein: 3gFat: 7gFiber: 6g
    The information shown is an estimate provided by an online nutrition calculator.
    Keyword eggplant recipes
    Do you know your macros?Check out Free Macro Calculator!
    Tried this recipe?Mention @KetoVegetarianRecipes on Instagram or hashtag it #ketovegetarianrecipes!

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    Hi, I'm Angela!

    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

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