Caponata (Oil-Free)
Sicilian caponata is a vibrant, sweet-and-savory eggplant dish. It is traditionally drenched in olive oil. But what if you could enjoy all the rich, tangy flavors without it? My oil-free caponata maintains the essence of this classic dish. It
Post Date: February 2, 2023
Updated: March 15, 2025
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
uses slow-cooked vegetables and a luscious tomato base. The perfect balance of briny, sweet, and acidic notes creates a lighter yet equally satisfying twist.
Caponata is most commonly associated with having a rich, almost creamy sauce. This sauce is known as agrodolce. It actually has the characteristics of a relish. The Italian (Sicilian to be more precise) influence is immediately noticeable. Agrodolce is a tart-sweet Italian sauce with a sticky consistency. Its name is Italian for “sour”(agro) and sweet”(dolce). A classic agrodolce recipe contains reduced honey or sugar, vinegar, and pine nuts. It also features a mixture of dried fruits and veggies, such as golden raisins, red onion, or currants. An agrodolce sauce turns into caponata by adding eggplant and some form of tomato (paste, sauce, or freshly chopped).
It’s traditionally served as an appetizer, either spread on crostini or in a bowl alongside toasted bread. I make this on Sunday to have all week long for snack attacks, lunch and dinner. For variety during dinner later in the week, I add pasta. Alternatively, I add a plant-based saus’ge. I use the Gardein brand. If any remains at the end of the week, I enjoy it with crostini. This becomes a traditional Friday happy hour appetizer.
Grocery List
Produce
eggplant
red onion
poblano pepper
celery
zucchini
green olives
garlic cloves
fennel bulb
Pantry
crushed red pepper flakes
ground mustard
Italian seasoning mix
roasted tomatoes
tomato paste
agave
red wine vinegar
golden raisins
capers
Misc
water
salt and pepper to taste
Add-Ins and Substitutions
You could add mushrooms, or roasted cauliflower for a different texture but similar ability to soak up flavors.
If you are looking to replace the red onions try shallots, leeks, or green onions for a milder taste. If tomatoes are not handy reach for roasted red peppers.
You can replace raisins with chopped dates, dried apricots, or figs for natural sweetness. Not an olive fan? Add extra capers or pickled artichokes for that briny, salty bite. Have you run out of vinegar (red wine or balsamic)? You can use lemon juice or apple cider vinegar for acidity. I don’t always have pine nuts on hand. So, I toss in toasted almonds, walnuts or sunflower seeds for the crunch.
Storing
Store the soup in an airtight container in the refrigerator for up to five days. Reheat in the microwave with a bit of water or vegetable broth to the desired consistency.
Nutrition 411
Eggplant provides a good amount of fiber, vitamins and minerals in few calories. They are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage. Some studies have found that eggplants may improve heart function and reduce LDL cholesterol and triglyceride levels, though research is needed. Their high fiber content and polyphenols may help reduce blood sugar levels. Lastly, eggplants contain solasodine rhamnosyl glycosides, which test-tube studies indicate may aid in cancer treatment.
Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds. It also contains small amounts of iron, calcium, zinc, and several other B vitamins. In particular, its ample vitamin A content may support your vision and immune system. Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking. Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the fruit’s skin. It is rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders. (trusted source).
Onions also contain small amounts of other vitamins and minerals such as calcium, iron, magnesium, and zinc. Onions are rich in B vitamins, including folate and vitamin B6. They a powerful antioxidant that could help protect your cells from unstable, damaging molecules called free radicals. These play key roles in metabolism, red blood cell production, and nerve function. Additionally, onions are known for their antioxidant and anti-inflammatory properties, particularly due to compounds like quercetin and sulfur-containing compounds. These properties contribute to their potential health benefits, including supporting heart health, immune function, and reducing inflammation. The nutritional content can vary slightly based on the type of onion and its freshness. Overall, onions are a nutritious addition to a balanced diet, providing flavor and health benefits with minimal calories.
Tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. The lycopene in tomatoes is one of the most abundant plant compounds in tomatoes. It’s found in the highest concentrations in tomato products, such as ketchup, juice, paste, and sauce. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns. (Trusted source.)
Caponata
Equipment
- Dutch Cooker
Ingredients
- 1 Eggplant large peeled, alternating with 1-inch strips of skin left on, cut into 1-inch dice
- 1 Red onion large cut into 1/2-inch dice
- 1 Pablano pepper cut into 1/2-inch dice
- 3 Celery ribs cut into 1/2-inch dice
- 2 Zucchini cut into 1/2-inch dice
- 1/2 cup Green Olives large sliced in half or jumbo quartered
- 6 Garlic cloves thinly sliced
- 1 Fennel bulb cut into 1/2-inch dice or use 1 teaspoon ground or whole fennel seeds
- Pinch Crushed red pepper flakes
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon ground mustard
- 1 teaspoon Italian seasoning mix
- 1 15 oz can Roasted Tomatoes
- ¼ cup water
- 1 small can tomato paste
- 2 tablespoons agave
- 1/4 cup red wine vinegar
- 1/4 cup golden raisins chopped
- 1/4 cup capers rinsed
Instructions
- Preheat the oven to 400 degrees F. Chop vegetables into 1-inch cubes and place them in a large bowl.
- Cut the green olives in half and add to the chopped vegetables.
- If the golden raisins are large, chop them into smaller pieces. Same with the capers, if they are large, chop them into smaller pieces. Add both to the chopped vegetables and toss to mix.
- In a medium-sized bowl, combine 1/4 cup water, roasted diced tomatoes, all spices, tomato paste, agave, and vinegar. Pour over chopped vegetables and combine to coat all pieces.
- Transfer to a large baking dish and cover with foil. Bake until vegetables are fork-tender but not mushy, approximately for 40 minutes. Uncover for the last 5 minutes of baking.
- Serve immediately. You can also serve at room temperature. You can also make it ahead and reheat it at 350F for 15 minutes.
Notes
Nutrition
More Eggplant PF Recipes
Deconstructed Crispy Eggplant Bake (WFPB, Oil-Free, Dairy-Free)
Dark Chocolate Almond Eggplant Torte (Vegan)
WFPB Grilled Eggplant Tomato Basil Lemon Pesto Salad
Eggplant Artichoke Carrot Tops Basil Pesto with Hummus
Easy Sunday Supper Eggplant Calzones
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