Full of vegetables like eggplant, zucchini, and celery, this Caponata recipe is as beautiful as it is delicious, and it comes together quickly in your pressure cooker or on the stovetop.
If you haven’t heard of caponata, now is the time. I’m excited to introduce you to this healthy and different appetizer, Healthy Caponata recipe.
Full of vegetables like eggplant, zucchini, and celery, caponata is as beautiful as it is delicious, and making it in the pressure cooker makes this Instant Pot Caponata recipe comes together in a snap. If you don’t have a pressure cooker, we provide stovetop instructions, too.
Keep scrolling for this delicious Mediterranean, heart-healthy, anti-inflammatory dish.
What is Caponata?
Caponata is a Sicilian eggplant dish consisting of a cooked vegetable salad made from chopped eggplant and celery seasoned with vinegar and a sweet and mildly spicy sauce.
This Caponata recipe has a rich, bold Italian flavor, it’s full of vegetables, yet it’s low in calories.
We’ve made this beautiful appetizer even easier to make by creating an Instant Pot version, but you can make it on the stove, too.
Caponata is very similar to Ratatouille. In a similar way, this dish adapts well to the vegetables you have on hand.
How to Make Caponata
The hardest part of this recipe is chopping the veggies. Once that’s done, you are ready to go.
Add all the vegetables to your Instant Pot inner pot or to a skillet, and cook with the spices and most of the tomato paste.
Once vegetables are soft but not mushy, remove from heat and stir in remaining tomato paste. Now it’s ready to serve.
Try this Caponata recipe as a delicious antipasti or Instant Pot appetizer. This also makes a great light lunch, especially served with whole wheat crackers or pita wedges.
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Caponata – A Heart-Healthy Appetizer
Full of vegetables like eggplant, zucchini, and celery, this Caponata recipe is as beautiful as it is delicious, and it comes together quickly in your pressure cooker or on the stovetop.
Prep Time15 minutes
Cook Time5 minutes
Total Time20 minutes
Course: Appetizer, Dinner, Lunch, Salad, Side Dish, Snack
Diet: Anti-Inflammatory, Dairy-Free, Gluten-Free, Low-calorie, Low-Carb, Vegan, Vegetarian/Meatless, Weight Watchers
Cooking Method: Instant Pot, Stovetop
Calories: 75kcal
Servings:
Ingredients
- 1 pound Roma tomatoes diced
- 1 eggplant cut into ½” pieces
- 2 zucchini cut into ½” pieces
- 1 onion chopped
- 3 celery stalks, sliced
- ½ cup parsley fresh, chopped
- 2 Tbsp red wine vinegar
- 1 Tbsp brown sugar
- ¼ cup dates chopped
- ½ cup tomato paste divided
- 1 teaspoon salt
- ¼ teaspoon black pepper
Instructions
Instant Pot Instructions
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Add all ingredients to pressure cooker, reserving ¼ cup tomato paste.
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Set pressure to 5 minutes.
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Quick release and then stir in remaining ¼ cup tomato paste. Serve with a selection of crackers, flatbread, pita bread, and olives. Caponata sauce can be served warm or cold, and you can also serve with pasta or couscous.
Stovetop Instructions
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In a large skillet over medium heat, cook vegetables with tomato paste, reserving 1/4 cup of the tomato paste to stir in at the end. Cover to prevent splattering.
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Cook for about 10 minutes or until vegetables are soft but not mushy. Stir in the remaining tomato paste. Stir until incorporated.
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Serve with chips and crackers, or over pasta.
WW Information
2 WW points per serving. Each serving is approximately 1/4 cup.
Nutrition
Calories: 75 kcalCarbohydrates: 17 gProtein: 3 gFat: 1 gSaturated Fat: 1 gSodium: 443 mgPotassium: 669 mgFiber: 5 gSugar: 12 gVitamin A: 1215 IUVitamin C: 27.9 mgCalcium: 41 mgIron: 1.3 mg
How To Serve Caponata
How do you serve the best Caponata recipe? Spoon a hearty dish and serve with a selection of crackers, flatbread, pita bread, and olives. This Healthy Caponata sauce can be served warm or cold, and you can also serve with pasta or couscous.
What’s your favorite healthy appetizer?
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