Eggplant Caponata


  • 9 oz eggplant, cubed
  • 3 oz red onion, chopped
  • 3 oz red bell pepper, chopped
  • 8 oz tomato, chopped
  • 3 oz celery, chopped
  • 1 tsp olive oil
  • 1 oz raisins
  • 2 garlic cloves, chopped
  • 1 tsp red wine vinegar
  • 1/2 tsp coconut palm sugar
  • 1 tablespoon tomato sauce
  • Salt, red pepper flakes and oregano, to taste.

YIELD: 3 servings

Nutrition Information:

  • Per Serving
  • Calories - 100cal
  • Total Fat - 2.6g
  • Carbohydrates - 19.8g
  • Dietary Fiber - 4.7g
  • Total Sugars - 12.7g
  • Protein - 2.3g


Heat oil in a large pot or pan, add eggplant and brown over medium-high heat for about 5 minutes.

Add a pinch of salt to get juices released.

Add red bell pepper, celery and red onion; cook for additional 8 minutes or until soft.

Add in tomatoes, raisins, coconut palm sugar, garlic and vinegar. Simmer for 20-30 minutes.

Check for seasoning and add if needed.

Serve over the top of grilled chicken breast or as a base for sauteed shrimp. There are so many options for what to do with this fantastic side dish.

This recipe was adapted from the original by

When I first found out I had to eat gluten-free, I immediately had to try every restaurant within driving distance that offered gluten-free items. One said restaurant was the Hidden Valley Eatery. Sadly, because of COVID-19, they were forced to close their doors permanently, which is so sad! They had the most amazing gluten-free carrot cake I have ever had. We would special order an entire cake for birthdays and celebrations and every single bite would be devoured. One night as a special, they had a grilled salmon accompanied by eggplant caponata. I usually go for a fish entree when dining out, because I don't like to cook fish at home and stink up my kitchen. So, I take every opportunity to order seafood out and let their kitchen smell instead of mine. Keeping to my routine, I order the salmon and was blown away by the caponata.

Up until then, I had only really enjoyed eggplant breaded and fried, either with ketchup or made into parm. Boy did I not know what I was missing out on. The caponata was savory, sour and sweet all at the same time and was the perfect partner for the smokey grilled salmon. Blown away. I knew I had to recreate it. That is where this recipe came from. It was inspired by the Hidden Valley Eatery (RIP) and adapted from the Lemon Bowl blog. As far as nutrition goes, in addition to the antioxidants, nutrients, and fiber eggplants provide, they have been said to offer protection against heart disease I loved this with salmon and have since tried it with both shrimp and chicken. I have to say, I like it with the seafood most of all, I would pick the salmon or shrimp over the chicken to go with the caponata any day. Whatever you decide to pair this dish with, I am sure you will come to love it as much as I do.

Colleen Saltarelli Colleen Saltarelli
Colleen Saltarelli

Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.

*Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, or the source of nutrition data. We strive to keep the information as accurate as possible, but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator. The author(s) of the website are not registered dietitians or medical professionals. Any recommendations are made based on our research or personal experience, but shall not be construed as medical or nutritional advice. You are fully responsible for any actions you take and any consequences that occur as a result of anything you read on this website. Please see Nutritional Disclaimer page for more information.

Contact Me

Best Way To Get In Touch

Easiest way to reach me is to send me an email at . You can also message me on social media. Looking forward to chatting with you!


Want To Be The First To Know?

I'll be dropping in with social media tips that you will be actually interested in, because no one likes getting junk mail, am I right?