Healthy Eggplant Caponata

Healthy Eggplant Caponata

With Eggplants in full bloom right now I am loving the many different recipes that can be made with this versatile veggie/fruit. Since it has seeds and comes from a flowering plant it is technically a fruit - who knew?! 

Did you know that eggplants are a nutrient dense food meaning it has lots of good stuff in there for ya! It has magnesium, vitamin K, C potassium, and lots of antioxidants. With them high in fiber and low in calories, they are helpful with weight loss too! Score!! 

I have seen other recipes of caponata (which just means chopped eggplant with other veggies) with sugar added in but I promise there is no added sugar in this recipe. Just lots of veggies and good quality tomato sauce. Please be sure to buy a good quality tomato sauce - there are a few good jarred ones but be mindful of the sodium. I like using Pomi crushed tomatoes as it only has 5 grams of sodium! 

I had a nice large eggplant from the farmers market that I peeled (optional to leave on the skin) chopped into bite-size pieces and sprinkled with salt in a large bowl to sweat them out (it takes the bitter taste out as well) While they are chilling in the bowl I saute up the onions and garlic in a little olive oil. Then I add in the eggplant and sauteed everything a few minutes more. 

Next comes in the black olives and roasted peppers along with the crushed tomatoes. I let them marinate all together for a few minutes to blend the tastes together. Then I add in pepper, oregano and 21 seasoning salute from TJ. 

Simmer everything together for a few minutes until softened and sauce thickens a bit. Give it a taste and adjust the seasonings as needed. This is great in a bowl on its own, over crusty bread as an appetizer or as a meal with cauliflower rice or quinoa on the side. Oh even over chicken, fish or seriously cold out of the fridge!  LOL! 

I like to sprinkle hemp seeds over it for a little plant protein power. I sprinkle these on mainly everything! They are also a great source of omega 3's. You could also go for freshly grated parm cheese or nutritional yeast to keep it dairy free. Depending on how big your eggplant is you could come out with a large batch - great for leftovers or possibly to freeze (although I have not tried that yet)

Remember to tag me on Instagram or comment if you give it a try! I always like to see what you are up to in your own kitchen! 


1 medium eggplant (peeled and diced)
1 small onion (diced small)
2 cloves garlic, diced
1 roasted red pepper, chopped
1/4 cup black olives, chopped
1-2 cups of crushed tomatoes (depending on how big your eggplant is)
1 Tbs olive oil
1 Tps oregano
1/2 tsp pepper
1 Tbs 21 seasoning salute (or other Italian seasonings)
Sprinkle of salt


1. Add chopped eggplant to a large bowl, sprinkle with salt and let sit for a few minutes.

2. Heat oil in the pan, then add in onions and cook until softened, add garlic.

3. Add in eggplant and let simmer until softened.

4. Add in chopped red pepper, olives and sauce. Let simmer with lid for several minutes and let the flavors blend together.

5. Add in seasonings and mix well. Adjust as needed.