Meatless Monday: Hot Caponata over Spaghetti

Meatless Monday: Hot Caponata over Spaghetti Today’s recipe in honor of Meatless Monday is a Sicilian themed dish that highlights eggplant in place of meat.  Eggplant is a great alternative to meat in a dish because of it’s firm texture and satisfying taste plus it’s low in calories and sugar but high in vitamins, minerals and dietary fiber which makes it nutritious as well as delicious. Meatless Monday: Hot Caponata Recipe This specific recipe called Caponata, is a Sicilian dish that is traditionally served cold or at room temperature like a salad along with a large chunk of bread.  My husband has a strong Italian/Sicilian heritage and growing up enjoyed eating caponata as a side dish, however given the heartiness of the eggplant, it can also make for a great vegetarian main dish when served hot. 

Since my husband is familiar with the flavors and preparation of this recipe, I let him wear the chef apron and cook this deliciousness for us while I happily stepped down to the role of sous chef 😉 Meatless Monday: Hot Caponata over Spaghetti While making this dish does take a little bit of prep, it really isn’t that complicated once you have your initial ingredients chopped.  We also cheated a little bit by using canned tomatoes and sauce and pre-made spaghetti (ok, we never make our own pasta but it seems kinda sacrilegious to make an authentic dish with pre-made spaghetti).Meatless Monday: Hot Caponata over Spaghetti Since I eat gluten free I chose to use a gluten free spaghetti but you could absolutely use any kind that you prefer.  That is what is awesome about this recipe- it is so versatile! While one would not traditionally associate the words “gluten free” and “vegan” with Italian/Sicilian cooking; this dish is both of those things and without sacrificing any flavor.Meatless Monday: Hot Caponata over SpaghettiMeatless Monday: Hot Caponata over Spaghetti Meatless Monday: Hot Caponata over SpaghettiDoesn’t that look delicious? It’s hearty like a meat sauce but better because it’s made with eggplant instead :)
Here is the recipe: 

Meatless Monday: Hot Caponata over Spaghetti
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
  1. In a large pan, heat olive oil, add onions and garlic and sautee until soft and no longer opaque.
  2. Add eggplant and olives and simmer until eggplant cooks down.
  3. Add diced tomatoes, tomato sauce and sea salt, stir.
  4. Add capers and wine and let simmer for several more minutes.
  5. While caponata is simmering, make spaghetti according to package instructions.
  6. Rinse spaghetti noodles in a strainer, plate & top with caponata.
  7. Enjoy! :)
The Fit Foodie Mama

The best thing about this dish other than the taste is that you can stick it in the fridge and eat it for left overs. It doesn’t even need to be reheated since it’s traditionally meant to be eaten cold.  It would taste great for lunch along with a slice of bread and a crunchy green salad! It also freezes really well too so you can always save some for later or next Monday :)

QOTD: What is your favorite alternative for meat in a main dish?

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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