EGGPLANT CAPONATA
Eggplant Caponata is the perfect summertime dish to bring to your next potluck or grill out. It is full of flavor and is a true crowd pleaser. Eggplant caponata is a healthy dish and my recipe makes it even healthier by drastically reducing the amount of oil. Did you know that when deep fried eggplants absorb FOUR TIMES the amount of oil than French fries do? Eggplants are like a sponge and they will magically soak up any amount of oil you pour into the pan. In their natural state (when not prepared with copious amounts of oil), eggplants are a low calorie and nutrient dense food.
Traditionally, this Sicilian classic calls to fry the eggplant in A LOT of olive oil. Like 1 1/2 CUPS worth (which is equal to 2,865 calories)! My recipe calls for 3 tablespoons (358 calories). When you divide those calories up by 6 servings you save a whopping 417 calories per serving. Just by reducing the oil! To do this we lightly fry the eggplant rounds after they have been brushed with egg-whites. I like to measure out 3 tablespoons before I start cooking so I limit my use. When you portion out your oil before hand you have your max amount of oil that you are forced to make last the entire recipe. I even usually end up with extra at the end, using more like 2.5 tablespoons. My recipe also leaves out the sugar and the raisins that are often in traditional recipes, and you won’t even miss it!
Why is eggplant caponata perfect for parties?
Eggplant Caponata
Ingredients
- 1 ½ pounds baby eggplant
- 4 roma tomatoes chopped skin and seeds removed
- ½ red onion sliced into thin half-moons
- 2 cloves garlic chopped
- 2 celery ribs sliced
- 16 Mediterranean style olives pits removed and rough chopped
- 2 tbls capers
- 2-3 tbls liquid egg whites
- 3 tbl olive oil divided
- 2 tsp red wine vinegar
- Salt
- Pepper
- 8 fresh basil leaves sliced into chiffonade
Instructions
- Cut the eggplants into ½” thick rounds discarding the stem. Moderately salt the eggplants, tossing to coat, and place in a colander. Set aside and let “sweat” to release moisture from the eggplants for 20 minutes while you prep the remaining ingredients.
- Prepare the roma tomatoes by cutting a shallow “x” at the base of each tomato, and place into boiling water in a Dutch oven for 3 minutes. Remove from water with a slotted spoon and place into an ice bath to stop the cooking. Once cool enough to handle, remove the skins by peeling away from the “x” and discard the skins. Rough chop the tomatoes, discarding the seeds, and transfer to a small bowl. You can skip this step by buying canned tomatoes that have already been peeled.
- Next, slice the onion, chop the garlic, slice the celery, remove pits and rough chop the olives, and strain and rinse the capers.
- Rinse all of the sweat and salt off of the eggplants. Pat dry in-between layers of dry paper towel to remove all moisture. Working in batches, fry the eggplant rounds in a single layer in your Dutch oven over medium/high heat. For each batch, lightly brush each side of the eggplant with the egg whites and season with salt and pepper. Fry for 2 minutes per side until golden brown and transfer to cutting board, using 1-2 teaspoons of olive oil per batch.
- In the same dutch oven, add 2 teaspoons of olive oil over medium/high heat and sauté the onion and celery until soft, about 4 minutes. Add in the chopped garlic and cook for another 1-2 minutes. Next, add in the tomato and mix until well combined.
- Gently fold in the chopped eggplant, vinegar, olives, and capers. Cover with lid and simmer for 10 minutes.
- Gently fold in the basil.
- For optimal flavor, store in the refrigerator overnight to develop flavors before serving. Serve cold or at room temp.
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