Capanada(Microwave)
A vibrant, savory vegetable stew with bold flavors from olives, capers, and spices, perfect for those who enjoy hearty, Mediterranean-inspired dishes with a touch of heat.
Ingredients
- 3 cups onion, coarsely chopped ⓘ
- 1.5 cups bell pepper, coarsely chopped ⓘ
- 1.5 cups celery, coarsely chopped ⓘ
- 1/2 cup olive oil ⓘ
- 2 large eggplant, peeled, cut in 1-inch cubes and soaked in salt water 20 minutes (drain) ⓘ
- 1 (8 oz.) can tomato sauce ⓘ
- 1 (6 oz.) can tomato paste ⓘ
- 5 cloves garlic, minced ⓘ
- 1 (6 oz.) can pitted black olives ⓘ
- 1/2 cup pitted green olives ⓘ
- 1/2 cup red wine vinegar ⓘ
- 3 tablespoons sugar
- 1/4 cup capers ⓘ
- 1.5 teaspoons oregano ⓘ
- 1 tablespoon salt ⓘ
- 1 teaspoon cayenne pepper ⓘ
- 1 teaspoon pepper ⓘ
Instructions
- In a 4-quart casserole, sauté onion, bell pepper, and celery in olive oil.
- Cover with wax paper and cook on High for 30 minutes, stirring once or twice.
- Stir in the eggplant.
- Cover and cook on High for another 30 minutes.
- Stir once.
- Add tomato sauce and tomato paste.
- Cook on High for 10 minutes.
- Stir in garlic, black olives, green olives, vinegar, sugar, capers, oregano, salt, and pepper.
- Cook on High for 5 minutes.
Tips & Substitutions
For a richer flavor, consider adding a splash of balsamic vinegar or using smoked paprika instead of cayenne. If eggplant isn't available, zucchini or mushrooms can be great substitutes. Be sure to soak the eggplant in salt water to reduce bitterness and enhance texture. For a heartier version, add cooked lentils or chickpeas for added protein, making this dish fit well into Mediterranean recipes.
Serving Suggestions
Capanada is delicious served warm as a main dish or as a side. Pair it with crusty bread or alongside a fresh green salad for a light meal. It also complements well with Greek Sweet Bread for a complete vegetarian feast. For an added touch, serve it over quinoa or rice, which can soak up the flavorful sauce beautifully.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, microwave in short intervals, stirring occasionally, until heated through. You can also reheat it on the stovetop over low heat, adding a splash of water or broth to maintain moisture. This dish can also be frozen for up to 3 months; just thaw and reheat thoroughly.
Nutrition & Diet Analysis (per serving)
Each serving of Capanada(Microwave) contains roughly 378 calories, with 11g protein, 76g carbohydrates, and 9g fat. It is an excellent source of iron (139% of the Daily Value), dietary fiber (118% of the Daily Value), and calcium (79% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 1766mg per serving (77% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Is this recipe suitable for a vegan diet?
Yes, this Capanada recipe is completely vegan as it contains no animal products. The combination of vegetables, olives, and seasonings makes it a flavorful and satisfying dish for those following a vegetarian or vegan diet.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).