Gluten-Free Caponata over Polenta
By the Gluten Free Recipes team ·
Enjoy the vibrant flavors of sweet and savory eggplant caponata, simmered with tender vegetables and a hint of acidity, served atop creamy, comforting polenta. This dish offers a delightful balance of textures, from the soft stewed vegetables to the smooth, warm polenta.
At a glance: This easy lunch recipe yields 4 servings in about 27 minutes (12 min prep, 15 min cook). It uses 13 ingredients — including quick-cooking polenta, water or vegetable broth, olive oil — and walks through 4 steps. Updated . Browse more lunch recipes or return to all gluten-free recipes.
Cross-Contamination Warning for Gluten-Free Caponata over Polenta: When preparing this lunch recipe, commercial broths and stocks are high risk — many contain yeast extract (often barley-derived), wheat starch, or caramel colour from wheat. Use certified GF stock (Pacific Foods Organic GF, Swanson Natural Goodness) or make your own. In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools. Broth often contains yeast extract or barley derivatives; use only certified gluten-free broth.
Gluten-Free Notes for Gluten-Free Caponata over Polenta: This recipe is naturally gluten-free, relying on polenta and fresh ingredients. Always ensure your vegetable broth is certified gluten-free.
Ingredients
- 1 cup quick-cooking polenta
- 4 cups water or vegetable broth
- 1 tbsp olive oil
- 1 medium eggplant, diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes, undrained
- 1/2 cup kalamata olives, pitted and halved
- 2 tbsp capers, drained
- 2 tbsp red wine vinegar
- 1 tsp sugar
- 1/4 cup fresh basil, chopped
- salt and black pepper to taste
Instructions
- 1
Prepare the polenta: In a medium saucepan, bring the water or vegetable broth to a boil over medium-high heat. Gradually whisk in the quick-cooking polenta, reducing the heat to low. Cook, stirring frequently, for about 5-7 minutes, or until the polenta is thick and creamy, adding more liquid if needed to reach desired consistency. Season with salt and pepper to taste, then cover and set aside.
- 2
Sauté the vegetables: Heat the olive oil in a large skillet over medium heat. Add the diced eggplant and cook, stirring occasionally, for about 8-10 minutes, until it begins to soften and turn golden brown. Add the chopped onion and minced garlic to the skillet and cook for another 3-4 minutes, until the onion is translucent and fragrant.
- 3
Simmer the caponata: Stir in the undrained diced tomatoes, halved kalamata olives, and drained capers into the skillet. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for about 10-15 minutes, allowing the flavors to meld and the eggplant to become very tender. Stir in the red wine vinegar and sugar, and cook for an additional 2 minutes.
- 4
Finish and serve: Stir the chopped fresh basil into the caponata just before serving. Taste and adjust seasoning with salt and black pepper as needed. Spoon a generous portion of the creamy polenta into bowls, then top with the warm caponata mixture. Serve immediately for a satisfying gluten-free meal.
Nutrition (per serving)
Tips & Notes
- If substituting olive oil for butter, use about 3/4 the amount (olive oil is 100% fat, butter is ~80%).
- Press or mince garlic rather than slicing for a more pungent flavor; slice for a milder taste.
- Caramelize onions over medium-low heat for 30–45 minutes for a sweet depth; rush at high heat and they'll be bitter.
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