Eggplant Caponata (Healthier)
Servings: 4 people
- 3 medium eggplants (about 3¼ lbs / 1.5 kg), cut into dice
- 1 rib celery (about 2½ oz / 70 g), trimmed and peeled
- 1 large yellow onion (about 5 oz / 150 g), thinly sliced
- 3 tablespoons tomato paste (double concentrate if you can find it)
- 2 tablespoons extra virgin olive oil plus more for roasting eggplant
- 2 tablespoons white wine vinegar plus a splash for blanching celery
- 1 tablespoon capers
- 1 tablespoon sugar
- 1 tablespoon raisins
- 3 tablespoons green olives pitted and roughly chopped
- 1 tablespoon pine nuts sub almonds
- 1 handful basil leaves
- ¾ teaspoon salt or more to taste
- Roast the Eggplant: Cut 3 medium eggplants into chunks, toss with olive oil and salt, and roast at 400°F (200°C) for 30–35 minutes until golden and tender. Air fryer works too — shake halfway through.
- Blanch the Celery (Optional): Peel and chop 1 rib celery, then boil in water with a splash of vinegar for 2–3 minutes. Drain and set aside.
- Cook the Onions: Slice 1 large yellow onion and sauté in 2 tablespoons extra virgin olive oil over medium heat until soft and golden, about 10–15 minutes. Add a splash of water if needed.
- Make the Sauce: Add celery, 3 tablespoons tomato paste, 1 tablespoon capers, and 3 tablespoons green olives to the onions. Cook for 2–3 minutes, then stir in 1 tablespoon raisins, 2 tablespoons white wine vinegar, and 1 tablespoon sugar. Simmer until thick and glossy.
- Toast the Pine Nuts: Push sauce to one side of the pan and toast 1 tablespoon pine nuts on the other for 1–2 minutes. Mix everything together.
- Combine and Rest: Add roasted eggplant, cook 5 more minutes, then turn off the heat. Let cool for at least 2 hours (or overnight). Finish with 1 handful basil leaves.Serve warm, cold, or at room temp — on toast, with pasta, couscous, or as a flavorful side.
SUBSTITUTIONS
- Eggplant: Globe, Italian, or striped all work — roast until golden and tender.
- Celery: Adds crunch. Swap with fennel stalks or green bell pepper.
- Onion: Yellow or white are best. Red onion or shallots = sweeter flavor.
- Tomato Paste: Double concentrate is ideal. Crushed tomatoes work in a pinch.
- Olives: Castelvetrano for mild flavor, or Kalamata for bold.
- Capers: Optional. Sub with chopped pickles or olive brine.
- Raisins: Key to sweet-sour flavor. Try currants or dried figs — or skip.
- Pine Nuts: Toasted is best. Sub almonds or sunflower seeds for nut-free.
- Vinegar: White wine is classic. Red wine, balsamic, or apple cider work too.
- Sugar: White sugar balances the acid. Honey or maple syrup work too.
- Olive Oil: Use high-quality extra virgin — it makes a difference.
- Fresh Basil: Tear in at the end. Sub parsley or mint if needed.
- Use big trays: Spread eggplant out so it roasts, not steams.
- Roast, don’t fry: Easier, lighter, and still full of flavor.
- Slow-cook the onions: Caramelized onions = sweet, rich base.
- Blanch the celery: Softens bite and cuts bitterness.
- Taste and tweak: Adjust vinegar and sugar to balance sweet and sour.
- Let it rest: Flavor improves after a few hours or overnight.
- Add basil last: Keeps it fresh, green, and fragrant.
- Customize it: Add peppers, almonds, or capers — it’s flexible.
- How to serve: With toast, pasta, grain bowls, or as a chilled side.
