Italian Caponata

Kyra Williams for The Upside Blog

by | Updated: February 4th, 2022

Caponata is a Sicilian version of French ratatouille. In all cooking that originates from the Mediterranean region, there’s no shortage of dishes featuring eggplant. Eggplant absorbs flavor like a sponge, and it works perfectly in this pungent mélange of red pepper, onion, garlic, tomato, green olives and balsamic vinegar. Caponata pairs wonderfully with chicken or fish, and because it tastes even better the next day, it’s a great make-ahead topping for bruschetta or any toasted bread of choice.

Eggplant Caponata in Skillet on White Wooden Table |

Eggplant Caponata in Skillet on White Wooden Table |
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Italian Caponata

Prep Time 10 minutes
Cook Time 23 minutes
Total Time 33 minutes
Servings 6
Calories 184 kcal
Author Kyra Williams


  • 5 Tbsp. olive oil
  • 1 large Italian eggplant (about 1 lb.) chopped
  • 1 medium zucchini chopped
  • 1 medium red pepper chopped
  • 1 medium yellow onion chopped
  • 2 stalks celery chopped
  • 4 cloves garlic chopped
  • 1 can (14.5 oz.) diced tomatoes with Italian seasoning
  • 3 Tbsp. balsamic vinegar
  • 2 oz. green olives pitted
  • Salt to taste
  • Pepper to taste
  • Basil leaves for garnish


  1. In large skillet over medium-high heat, heat oil and sauté garlic for about 2 minutes until fragrant.
  2. Add eggplant, zucchini, pepper, onion and celery and sauté for five minutes.
  3. Add tomatoes, reduce heat to medium and cook for 15 minutes.
  4. Stir in balsamic vinegar and olives, season to taste and garnish with basil leaves. (Note: Can be served warm, room temperature or cold.)

Recipe Notes

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Nutrition Facts
Italian Caponata
Amount Per Serving
Calories 184 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g10%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Sodium 264mg11%
Potassium 513mg15%
Carbohydrates 14g5%
Fiber 5g20%
Sugar 8g9%
Protein 2g4%
Vitamin A 882IU18%
Vitamin C 42mg51%
Calcium 55mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Kyra Williams

Kyra Williams hasn’t always been fit. She used to be quite the opposite, in fact. During her college years, she lived on pizza and beer and packed on an unhealthy amount of pounds, due to total inactivity. One day, something clicked, and Kyra knew it was time to lose the weight. Since that time, she’s fallen so in love with fitness that she’s made it her life’s work to help others to make the changes they need to become fit, active and healthy.

Kyra is a self-employed, NASM-certified online personal trainer and nutrition expert, Crossfit Level One Trainer, USA Weightlifting and USA Powerlifting Coach, and she’s helped women all over the world through her online training services and training programs. For more info or to connect with Kyra, visit