Caponata - a great recipe for SBN

in Nov 18, 2014
When on the SBN diet, or simply living a healthy lifestyle, tomatoes are a rich source of vitamins A and C and folic acid. They contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein. All while containing zero grams of fat and only 22 calories.


We tried out this recipe from Honestly Healthy Food and it was honestly excellent! It’s also alkaline, vegan, dairy free, sugar free and gluten free…. But certainly not taste free – give it a try tonight.



Serves 2 as a main dish or 4 as a side


2 tbsp cold-pressed olive oil, plus extra for drizzling

1 large aubergine (eggplant), cut into large cubes

1 red (bell) pepper, seeded and cut into large cubes

2 tsp dried oregano

1/2 tsp dried chilli flakes

2 garlic cloves, sliced

1 small onion, finely chopped

1 small handful parsley, finely chopped

1 small handful mint leaves, finely chopped

4 ripe tomatoes, cut into large cubes

1 large handful (about 250 g/9 oz/1⅔ cups) green olives, pitted

4 tbsp pickled capers, drained

2 tbsp apple cider vinegar


Heat the oil in a large frying pan. Add aubergine, pepper, oregano and chilli and cook over a medium heat for about 5 minutes, stirring occasionally.

When the aubergine and pepper are browned on all sides, add the garlic, onion, most of the parsley and mint (reserving a little for garnish) and cook for another 3 minutes, stirring occasionally.

Add a little more oil if needed. Then add the tomatoes, olives, capers and apple cider vinegar and cook for another 20 minutes or until very tender and the aubergine feels very soft.

Serve garnished with the reserved chopped fresh herbs, a drizzle of olive oil.

Eat with a piece of wholegrain sourdough bread, if you wish (though it’s delicious by itself). This can be stored in the fridge for 3–5 days.


Bon appetite!