Healthy Eggplant Caponata
My healthy eggplant Caponata is a hearty Italian dish, made low-fat but big on flavor so that there is no compromise. This recipe is filling and budget-friendly.
Servings 4 servings
Equipment
- 1 Large saute pan (GreenLife has a healthy ceramic set)
- 1 Small saute pan
Ingredients
- 5 tbsp veggie broth (or filtered water), I like Bonafide Provisions
- 1 cup veggie broth
- 1 yellow or sweet onion, finely chopped
- 1 eggplant (medium to large size), cut into ~1/2 inch cubes
- 8 medium garlic cloves
- 16 ounces tomato sauce, try this one by Bionaturae
- 2 cups white beans, drained (cannellini, butter, or navy beans)
- ⅓ cup raisins
- ¼ cup olives I reccomend these by Botjia
- ⅓ cup basil, finely chopped
- 1/2-3/4 tsp sea salt (optional)
- ¼ cup pine nuts (optional if staying fat-free)
Instructions
- Add the onions and garlic to the saute pan on medium and add 1 tbsp of veggie broth or water to prevent sticking.
- Once softened, add in the eggplant and let that cook for about 9 - 10 minutes. Add a cup of veggie broth and let the eggplant cook in that.
- Next add in the tomato sauce, the beans, raisins, and sea salt if you are using.
- Cook on medium heat until the sauce thickens and the eggplant becomes super soft for about 15 - 20 minutes.
- Next, toast the pine nuts if you are using them. If you would like to keep this recipe fat-free, you can do so by leaving them out. It's such a small amount of pine nuts for the whole dish, so you can include them if you are giving yourself a treat or making this for the holidays or to serve guests.
- Similarly with olives. If you are leaving them out, no problem. But if you choose to, you can add an even smaller amount for flavor. Regardless, I have made this dish without the pine nuts or the olives (my kids don’t like olives at all) and the whole family has LOVED it.
- Serve with a sprinkle of finely chopped basil and olives if you are using. Read below for serving options.
Notes
Serve with:
- Steamed kabocha squash
- Mashed potatoes, like my creamy rosemary garlic recipe
- Gluten-free pasta (try this millet angel-hair pasta by Big Green Organic)
- Gluten-free Bread (I like Earth’s Garden Vegan for a clean gluten-free bread that is very low fat, psyllium husk-free (can be hard on those with tummy issues), gum-free, gluten-free, plant-based, corn-free, and soy-free)