FODMAP Friendly Caponata

A FODMAP friendly version of one of my favorite cold salads ever. Delish with bread or for a low carb version packed into crunchy romaine leaves.


Yields: 6-8 servings as a side or appetizer

3 tbsp olive oil, divided 

1 medium eggplant, cut into ½ inch cubes

3 celery ribs, chopped and sliced thin

3 bunches scallions, chopped

2 tbsp capers

½ cup chopped green olives

2 ½  tbsp tomato paste

½ cup water

¼ cup balsamic vinegar


  1. Heat up oil in a large skillet over medium-high and add the eggplant.

  2. Cook the eggplant about 10 minutes until tender.

  3. Scoop eggplant out of the pan and add remaining 1 tbsp olive oil.

  4. Add celery and green onions. 

  5. Saute until tender about 10 minutes, scraping the sides to remove any crusty bits.

  6. Return the eggplant to the skillet, then toss in the capers and olives.

  7. In a small mug whisk together the tomato paste, water and vinegar together.

  8. Add to the eggplant mixture and simmer 10 minutes, stirring occasionally. 

  9. Chill the eggplant mixture for at least two hours and bring to room temperature before serving. 

Caponata keeps in the refrigerator for up to 3 days.