0 from 9 votes
Easy Vegan Low FODMAP Eggplant Caponata
Perfect for any time of day, this recipe delivers great flavor effortlessly.
Prep Time
35 mins
Cook Time
35 mins
Total Time
1 hr 4 mins
Servings: 4
Calories: 237 kcal
Course:
Others
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.
Cup of Yum
Nutrition Information
Calories
237kcal
(12%)
Carbohydrates
18g
(6%)
Protein
5g
(10%)
Fat
18g
(28%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
10g
Sodium
222mg
(9%)
Potassium
829mg
(24%)
Fiber
7g
(28%)
Sugar
8g
(16%)
Vitamin A
4461IU
(89%)
Vitamin C
108mg
(120%)
Calcium
85mg
(9%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 237
% Daily Value*
| Calories | 237kcal | 12% |
| Carbohydrates | 18g | 6% |
| Protein | 5g | 10% |
| Fat | 18g | 28% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 222mg | 9% |
| Potassium | 829mg | 18% |
| Fiber | 7g | 28% |
| Sugar | 8g | 16% |
| Vitamin A | 4461IU | 89% |
| Vitamin C | 108mg | 120% |
| Calcium | 85mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.