Mediterranean Chickpea Caponata
A plant-based twist on classic Sicilian caponata, combining eggplant, bell peppers, tomatoes, olives, capers, and chickpeas for a nutrient-rich, tangy, and savory dish. Serve warm, at room temperature, or over grains for a complete Mediterranean meal.
Prep time: 15 minutes
Cook time: 25–30 minutes
Total time: ~45 minutes
Serves: 2–3
Ingredients
Vegetables & Beans
1 medium eggplant, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 medium zucchini, diced
1 small onion, finely chopped
2 garlic cloves, minced
1 cup cooked chickpeas (or canned, rinsed)
2 tbsp olive oil
Caponata Sauce
1 cup canned diced tomatoes
1 tbsp tomato paste
1 tbsp red wine vinegar or apple cider vinegar
1 tsp sugar or honey (optional, for balance)
2 tbsp green or black olives, sliced
1 tbsp capers, rinsed
½ tsp dried oregano
Salt & black pepper to taste
Optional Garnish
Fresh parsley or basil
Toasted pine nuts
Instructions
Step 1: Cook Vegetables
Heat olive oil in a large pan over medium heat.
Saute onion and garlic until fragrant (~2 minutes).
Add eggplant, zucchini, and bell peppers. Cook 8–10 minutes until vegetables soften and begin to caramelize.
Step 2: Add Sauce
Stir in diced tomatoes, tomato paste, vinegar, sugar, oregano, salt, and pepper.
Simmer 10 minutes, stirring occasionally, until vegetables are tender and sauce thickens slightly.
Step 3: Add Chickpeas & Briny Flavors
Stir in chickpeas, olives, and capers.
Cook 3–5 more minutes to heat through and let flavors meld.
Step 4: Serve
Serve warm or at room temperature over:
Rice, quinoa, couscous, or pasta
Toasted bread or pita
Garnish with fresh parsley/basil and pine nuts if desired.
Tips
Salt eggplant and let sit for 10 minutes before cooking to remove bitterness.
Use a mix of bell peppers for color and sweetness.
Adjust vinegar and sugar to balance tangy-sweet flavor.
Can be made ahead—flavors deepen if refrigerated overnight.
Frequently Asked Questions
Q: Is this vegan?
Yes—completely plant-based.
Q: Can I freeze it?
Yes—store in an airtight container for up to 1 month.
Q: Can I make it low-carb?
Yes—serve over cauliflower rice or enjoy on its own.
Nutritional Information
Calories: ~320 kcal
Protein: 12 g
Carbohydrates: 38 g
Fat: 14 g
Fiber: 12 g