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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 76.1
  • Total Fat: 1.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 9.7 mg
  • Total Carbs: 15.9 g
  • Dietary Fiber: 5.4 g
  • Protein: 2.3 g

View full nutritional breakdown of Simple Mediterranean Vegetable Stew calories by ingredient
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Simple Mediterranean Vegetable Stew

Submitted by: CHEF_MEG
Simple Mediterranean Vegetable Stew

Introduction

Caponata is a Mediterranean vegetable stew. Eat it as is, or atop toasted whole-wheat bread or pasta. Caponata is a Mediterranean vegetable stew. Eat it as is, or atop toasted whole-wheat bread or pasta.
Number of Servings: 4

Ingredients

    1 teaspoon olive oil
    4 small zucchini (about 1 1/4 pounds), ends trimmed, diced into 1/4 inch cubes
    1 small eggplant (about 1 pound), ends trimmed, diced into 1/4 inch cubes
    1 cup grape tomatoes, halved
    Pinch black pepper
    2 teaspoons balsamic vinegar



Directions

Place the oil in a nonstick sauté pan, and warm over medium heat. Add the zucchini and eggplant, and cook for 3 minutes, stirring often. Add the tomatoes and the black pepper, then cook 2 minutes.
Add the vinegar, stir to combine, and remove from heat.
Serve warm.

Serving size is about 1 1/2 cups
**Yields three servings of vegetables per portion!**








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Member Ratings For This Recipe



  • 13 of 13 people found this review helpful
    To take the bitterness out of eggplant, salt the cubes and place in a colander for 30 minutes, and squeeze out the liquid before cooking. Caponata has celery, usually, as in the picture, and Sicilian caponata adds in raisins as well as olives. - 6/14/12

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  • 6 of 6 people found this review helpful
    Added onions and garlic and some pinto beans for a touch of protein. Yummy. - 6/4/12

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  • 6 of 6 people found this review helpful
    This is one of my favorite 'Get back on Track' meals. It is easy, tasty, and it always brings me back into line with my weight when I have eaten well all day and top this off for dinner. I do add an onion cut in chunks and a red pepper cut in slices. Filling too - 8/2/11

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  • 5 of 5 people found this review helpful
    I love caponata - I add onion, peppers, and celery - and I skip the oil and begin with just a little water in the bottom of a big pot so things don't stick. I figure I get enough fat from other things I eat. - 6/18/12

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  • 5 of 5 people found this review helpful
    I was so inspired with my bare fridge and cupboards, I saw this and said hey I have zucchini left and well I am allergic to egg plant I did have yellow squash. topped it off with red peppers and the last four grape tomatoes I had. Then I got really creative and homemade GF dumplings from scratch. - 6/6/12

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  • Incredible!
    3 of 3 people found this review helpful
    I made this last night, but substituted chicken for the eggplant as I didn't want to stop at the store. I also saw and used many of the suggestions for additions below and my family loved it. I served it with rice. Definately will make this again. - 6/7/12

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  • Incredible!
    3 of 3 people found this review helpful
    Super easy. I added some garlic and onion for kicks! - 7/26/11

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  • Incredible!
    2 of 2 people found this review helpful
    This is delicious and filling, can top chicken or fish with great results and has lot's of healthy fibre. You can also add garlic and shredded carrot which add another depth of flavor. Left overs can be served in an omelet or on top of a frittata for brunch as well. - 6/6/13

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  • 2 of 3 people found this review helpful
    Yum! I crumbled leftover baked tilapia fish fillet as a substitute for the eggplant. Easy to make. Served with whole wheat bread. Definately a keeper. - 7/11/12

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  • Incredible!
    1 of 1 people found this review helpful
    Made Chef Meg's recipe using just japanese eggplant. Excellent lunch, low calorie and great taste with the balsamic vinegar, and home grown tomatoes! - 7/30/12

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  • 1 of 1 people found this review helpful
    I love caponata. This recipe is quite different from what i make, but this is much faster, so i'll give it a try. The version i make includes red & green peppers,canned plum tomatoes, celery, onion, parsley. What really makes it traditional caponata are the calamata or gaeta olives & capers. - 6/6/12

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  • I can eat this every week. - 6/16/13

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  • What a great recipe. I took another reviewers advise about salting the eggplant, it really works. Also I added soy sausage by Morning Star and served the dish over pasta. Very filling. Will make this again for sure.



    - 6/6/13

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  • This one couldn't be more timely. I was actually in the process of thawing a chicken breast that had been baked in FF Italian dsg. I will use this and combine the two. Sounds delish! - 6/6/13

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  • I also added onion, green and red bell peppers, and celery. - 6/6/13

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  • Yum...this is a keeper and as some of the people stated you can add many other items to it! - 6/6/13

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  • To take the bitterness out of eggplant, salt the cubes and place in a colander for 30 minutes, and squeeze out the liquid before cooking.

    Add garlic and onions and optional olives (kalamata) - 6/6/13

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  • I added minced fresh garlic ..... Great recipe !!! - 6/6/13

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  • Looks good, though I'll sub another veggie for the eggplant. I've never been able to get past it's texture.
    Seems like a great way to get in those veggies! - 6/6/13

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  • Bad
    0 of 4 people found this review helpful
    Sorry, anything but bitter eggplant... - 6/6/13

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  • 0 of 4 people found this review helpful
    No thanks to this one. - 6/6/13

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  • Great recipe-easy, fast, not too many ingredients. Added Italian seasoning. - 5/15/13

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  • good i substitued eggplant for baby squash delicious with toast.
    - 1/27/13

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  • So good! - 1/7/13

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  • Great recipe. What I like most about it is it's simplicity without sacrificing flavor. Yes, other ingredients can be added, but it's great as printed with only 10 minutes of effort! - 9/3/12

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