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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



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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



  • 14 of 14 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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  • 7 of 7 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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  • 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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  • 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!
    4 of 4 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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  • Incredible!
    2 of 2 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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  • 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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  • 2 of 2 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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  • 1 of 1 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.

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

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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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  • 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 5 people found this review helpful
    Sorry, anything but bitter eggplant... - 6/6/13

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  • 0 of 5 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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  • fab u lous, added a sprinkle of parmasan cheese - 7/11/12

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  • This is OK. Eggplant is not a favorite of mine but I'm trying new things. I plan to try it again and add onions. - 6/19/12

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  • When I cook eggplant it tastes bitter. Any suggestions for fixing that?

    Thanks! - 6/10/12

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  • YUMMY! - 6/9/12

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  • 0 of 2 people found this review helpful
    O - 6/7/12

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  • so this often but use garlic onions & green chili as well - 6/7/12

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  • I love this, I use more eggplant, one of my favorite veggies.
    It's also good as a topping on pitas, or grilled bread as in bruschetta. - 6/6/12

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  • 0 of 1 people found this review helpful
    very tasty - 6/6/12

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  • Aside from this being so delish, this is so quick and easy to make. Thanks, Chef Meg! - 6/6/12

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  • Incredible is the right choice. I am going to make this for todays evening meal. - 6/6/12

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  • Having this tonight, sort of. I can't eat aubergine (egg plant), but all the other stuff is fine. Added in shallots and garlic, and broccoli. Seasonings similar but as my family are happy with. - 6/6/12

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  • 0 of 1 people found this review helpful
    Looks interesting...however I noticed from the picture that it has celery in it. Was that missing from the ingredient list? If so, how much celery? - 6/6/12

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  • I love this dish! It makes a strong argument for healthy food tasting great! - 6/6/12

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  • I do get a bit tired of the recipes not matching the picture. Like the other day hummus with ground beans but the pic is whole beans. I'll bet it's good though. - 6/6/12

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  • I am going to try this with onion and red pepper instead of tomatoes. No one else in my house will eat them other than myself. - 6/6/12

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  • This recipe sure sounds very tasty! It sure looks, to me, that the picture shows, meat, celery, and a type of pasta in it. Actually, I would like that recipe too! - 6/3/12

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  • This was somewhere between "okay" and "pretty good" for me. I love balsamic vinegar, but I still didn't think this had enough flavor - I thought it was a bit bland even with extra vinegar added. It's a good recipe to start with to develop my own variations, however, so I'm glad to have tried it. - 5/4/12

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  • Good. - 4/11/12

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  • I make something similar, but instead of balsamic I do dried coriander seed, garlic, and onion. So yummy!! - 3/30/12

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  • great as a side dish! does not reheat well though :( - 3/12/12

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  • Not a fan of eggplant! Any suggestions for substitution? - 3/7/12

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  • this is a "keeper"..FANTASTIC!..i used plum tomatoes that i had, and added 2 cloves of garlic..great hot or cold. - 2/29/12

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  • Easy and surprisingly filling. I thought this meal was headed in the direction of a failed ratatouille until I poured in the balsamic vinegar. It really pulled the whole thing together. - 10/17/11

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  • I was surprised at how flavourful this dish was. It was really easy and very tasty. For one serving I added a few pieces of pre-cooked chicken breast for some added protein! - 10/16/11

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  • I added onions, fresh basil and a little garlic - 8/3/11

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  • Wow, I made this more or less this evening - adding mushrooms and fresh oregano, basil & chives and some Parmesan cheese, did not add the vinegar - had it as a side. Will save this version as it tasted good and I'll not remember next time what I threw together. - 8/2/11

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  • Yummy! This will be dinner tonight!!! - 7/26/11

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