Must-Have Oil-Free, Vegan Eggplant Recipe: Italian Caponata
This oil-free vegan eggplant caponata recipe is a must-have for Italian foodies. With chunks of eggplant, olives, and capers in a thick tomato sauce, it is perfect for plant-based eating. A great dish for summer!
What is Caponata?
Caponata is a classic Sicilian dish. Traditionally, chunks of eggplant are fried in olive oil. Then, they’re combined with olives and capers and covered in a rich tomato sauce. Recipes will vary depending on what’s in the garden. Some versions include zucchini, bell pepper, or red onion. Italians may even add pine nuts and currants for a fancy touch.
How do you make an Oil-Free, Plant-Based Caponata
An authentic caponata has a few key components: Eggplant, Olives and Capers, Tomato Sauce, and a Sweet-Sour flavor. Luckily, all of these components work great for plant-based eating. The only trick is to cook the eggplant oil-free. Because the traditional recipe involves frying the eggplant, this can be a challenge.
The purpose of frying the eggplant is to develop deep flavor and remove any bitterness. I achieved this in my oil-free recipe two ways. First, I peeled the eggplant, removing the bitter skin. Then, I sautéed the eggplant with onion to get golden brown edges. This golden brown is a result of the vegetables caramelizing in the pan, developing their natural sweetness. The sweetness will help remove any bitter flavor. Plus, it adds depth and rich color to the final dish.
Once the eggplant is browned, you can build layer with the other ingredients. Create a rich tomato sauce by first caramelizing the tomato past in the bottom of the pan. Then, use good quality olives and capers to add briny, savory flavor. A good amount of red wine vinegar helps add that tangy pop of flavor that is signature to the dish. Heaps of fresh basil help finish the dish with the bright flavor of summer.
Peel the eggplant to remove the bitter skin 
You want to cut the eggplant into large, 1-inch size chunks. 
Eggplant is the signature ingredient in Sicilian caponata 
Big chunks of eggplant soak up the rich tomato sauce
How do you Eat Eggplant Caponata?
Caponata is traditionally served in Sicily as an appetizer. It will often be served with crackers or bread alongside olives, roasted peppers, and other pickled items. Some people call it a salad because it can be served at room temperature or even slightly chilled.
I love making a meal out of my Oil-Free Eggplant Caponata. I serve it over a bowl of cooked chickpea pasta for a satisfying plant-based dinner. You could also pour it over baked potatoes, cooked rice, or spread on Chickpea Socca.
The best part about caponata? It gets even better the next day. Make a big batch to keep in the fridge or freeze. This is a great recipe for weekend meal prep!
Satisfying, Authentic Italian Flavor
You’ll love this oil-free, vegan Eggplant Caponata recipe! It is:
- Hearty and satisfying
- Full of fresh summer flavor
- Lighter and lower in calories than traditional recipes
- Freezer-Friendly
- Incredibly Versatile: Use on pasta, crackers, pizza crust, Socca flatbread
- Gluten-free, Oil-Free, Plant-Based, Vegan
Chef Katie’s Plant-Based Cooking Tips:
Small Eggplant for Less Bitter: If you’re hesitant about eggplant (or serving little ones), opt for a small variety of eggpant. Instead of large, Italian globe eggplant, use Japanese eggplant, graffiti eggplant, or Thai eggplant. You should still peel these.
More Spice? For more spice, add more red chili flake. You can even add an Italian cherry pepper.
Celery adds crisp, slight salty flavor. You can add other garden vegetables like zucchini, bell peppers, or mushrooms. Big chunks of eggplant soak up the rich tomato sauce 
To singe, the tomato paste, first clear a spot in the middle of the pan, over the burner 
Singe (or caramelize) the tomato paste. This adds rich flavor and dark color 
Red wine vinegar adds a tangy zip to caponata, an essential ingredient 
Once you add water to the pan, use a sturdy wooden spoon to scrape up any bits from the bottom of the pan 
Oil-Free Vegan Italian Eggplant Caponata – Plant-Based Tomato Sauce Recipe from Plants-Rule
For more Italian inspiration, watch this Plant-Based Cooking Video:
Oil-Free Vegan Italian Eggplant Caponata
- Medium
- Ready in:
- Yield: 6 cups
- Servings: 12
If you like this, you’ll also
- Pasta “
alla Norma” withEggplan t - Gemelli Pasta with Leeks, Corn, and Zucchini Ribbons
- Oil-Free Balsamic Roasted Vegetable Pasta Salad
- Gluten-Free Fusilli Pasta with Walnut Sauce
- 10-Minute Pasta Romana
Oil-Free Vegan Italian Eggplant Caponata
Ingredients
- 1 large eggplant peeled and cut into 1-inch cubes
- 1 large onion cut into 1/2-inch dice
- ¼ teaspoon crushed red pepper flakes
- 4 ribs celery cut into 1/2-inch dice
- 6 cloves garlic thinly sliced
- 1 5-ounce can tomato paste
- 2 cups water
- ¼ cup red wine vinegar
- 2 tablespoons capers drained
- ¼ cup green olives sliced
- 2 tablespoons fresh basil torn or roughly chopped
Instructions
To make the Oil-Free Eggplant Caponata:
- In a wide pan, combine the eggplant, onion, and a pinch of salt over medium-high heat. Saute until golden brown around the edges, about 15 minutes. Add the crushed red pepper, celery, and garlic. Saute until aromatic, 1-2 minutes.
- Clear out a space in the center of the pan. Add the tomato paste to that spot. Cook the paste over medium-high heat until starting to dark and caramelize. This is called “to singe” the paste and only takes a couple of minutes.
- Add the water to the pan. Use a wooden spoon to scrape up any bits from the bottom of the pan. Add the red wine vinegar, capers, and olives. Bring the sauce to a simmer. Cook at least 45 minutes, until thick.
- Add the basil just minutes before serving. Check seasoning and enjoy!
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 70 | |
| % Daily Value * | |
| Total Fat 1 g | 1 % |
| Saturated Fat 0 g | 1 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 202 mg | 8 % |
| Potassium 316 mg | 9 % |
| Total Carbohydrate 14 g | 5 % |
| Dietary Fiber 4 g | 17 % |
| Sugars 7 g | |
| Protein 3 g | 6 % |
| Vitamin A | 13 % |
| Vitamin C | 19 % |
| Calcium | 16 % |
| Iron | 5 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping List
- Banza Chickpea Penne Pasta, 8 Ounce (Pack of 2)
- Kyocera Advanced Ceramic Adjustable Mandoline
- NOW Nutritional Yeast Flakes,10-Ounce
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Just made this. It rocks. Thanks for sharing the recipe.
Glad you enjoy! Perfect plant-based comfort food
We added 1 zuch, 1/2 a capsicum and a diced fresh tomato, served up with (no oil) potato chips. It’s absolutely delicious!
So hard to find good clean oil free vegan recipes so thankyou for sharing this it’s fantastic!