Pregnancy Eating - Brisbane Livewell Clinic
Print Recipe
5 from 1 vote

Fibre Rich Eggplant Caponata

A delicious, fiber rich vegan appetizer, snack option or side dish.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Servings: 8
Calories: 86kcal

Ingredients

  • 1 Lg Eggplant
  • 2 Lg Zucchini
  • 1 Lg Onion peeled and finely chopped
  • 2 Garlic Cloves minced
  • 2 Lg Plum tomatoes diced small
  • 3 Celery stalks thinly sliced
  • 1/2 Cup Parsley freshly chopped
  • 1/4 Cup Raisins
  • 2 Tbsp Red wine vinegar
  • 1 Tbsp Coconut sugar
  • 3 Tbsp Black olives sliced
  • 2 Tbsp Capers
  • 3 Tbsp Pine nuts toasted
  • Salt and pepper to taste

Instructions

  • Wash and cube (small cubes) the unpeeled eggplant and zucchini, sprinkle generously with salt and let stand for 1 hour.
  • Remove as much remaining moisture from the eggplant and zucchini before cooking.
  • Heat the olive oil in a large fry pan over medium – high heat. Sauté the eggplant and zucchini in oil until soft, remove from pan and set aside.
  • Add the onions and garlic to pan and sauté in the same oil.
  • Add tomatoes, celery and raisins. Cook until tender–15 minutes.
  • Meanwhile in a small saucepan heat the vinegar and coconut sugar until dissolved.
  • Add the eggplant and zucchini along with the parsley, olives, capers, and toasted pine nuts to the frypan with other vegetables. Pour over the vinegar and sugar mixture and toss together in the pan.
  • Season with salt and pepper to taste and cook for an additional 2 - 3 minutes until all ingredients are heated through.
  • Serve hot or cold as a relish with dinner or on top of crusty bread slices as a a healthy snack, lunch meal or appetizer.

Nutrition

Calories: 86kcal | Carbohydrates: 17g | Protein: 3g | Fat: 2g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.4g | Sodium: 140mg | Potassium: 508mg | Fiber: 4g | Sugar: 10g | Vitamin A: 12% | Vitamin C: 33% | Calcium: 4% | Iron: 5%