Artichokes Caponata: Caponata di Carciofi

Gluten Free
Dairy Free
Health score
40%
Artichokes Caponata: Caponata di Carciofi
80 min.
4
321kcal

Suggestions

Ingredients

  • 8  artichokes 
  • 1 small carrots peeled chopped
  • 2  chiles whole
  • 4 tablespoons granulated sugar 
  • 12  olives green pitted
  • 4 servings juice of lemon 
  • 3 tablespoons olive oil extra-virgin
  • 0.5 medium onion cut into medium dice
  • 4  plum tomatoes canned peeled seeded
  • 4 tablespoons red wine vinegar 
  • 1 tablespoon salt capers dried packed rinsed
  • 4 servings salt and pepper black freshly ground
  • 3 fillet salt anchovy dry packed rinsed chopped
  • 2 tablespoons tomato paste 

Equipment

  • sauce pan
  • knife
  • bread knife

Directions

  1. Using a bread knife, carefully slice off the tips of the artichokes, remove all of the tough outer leaves, and using a paring knife peel the base.
  2. Cut each artichoke into quarters and remove the choke, as well as any prickly tips that may have formed on the inner leaves.
  3. Place in water with lemon juice.
  4. Drain.
  5. Cut each of these quarters into halves, to make wedges.
  6. In a medium saucepan, heat 4 tablespoons extra-virgin olive oil, add onions, carrots, olives, capers, chiles, and drained artichokes. Season with salt and pepper. Toss to caramelize.
  7. Add more olive oil, season, add tomato paste and let ingredients bubble rapidly.
  8. Add anchovies. During the last 5 minutes add tomatoes.
  9. Add red wine vinegar and sugar and reduce 1 minute.
  10. Serve hot or at room temperature with a salad

Nutrition Facts

Calories321kcal
Protein11.56%
Fat33.3%
Carbs55.14%

Properties

Glycemic Index
83.98
Glycemic Load
15.16
Inflammation Score
-10
Nutrition Score
29.156521802363%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
32.63mg
Apigenin
19.16mg
Luteolin
5.98mg
Isorhamnetin
0.69mg
Kaempferol
0.18mg
Myricetin
0.09mg
Quercetin
3.23mg

Nutrients percent of daily need

Calories:321.12kcal
16.06%
Fat:13.11g
20.18%
Saturated Fat:1.84g
11.48%
Carbohydrates:48.85g
16.28%
Net Carbohydrates:32.56g
11.84%
Sugar:19.93g
22.14%
Cholesterol:0mg
0%
Sodium:2307.4mg
100.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.25g
20.49%
Vitamin C:80.17mg
97.17%
Fiber:16.28g
65.13%
Vitamin A:3023.07IU
60.46%
Vitamin K:55.21µg
52.58%
Folate:197.88µg
49.47%
Magnesium:174.87mg
43.72%
Manganese:0.85mg
42.72%
Potassium:1336.16mg
38.18%
Copper:0.72mg
35.95%
Phosphorus:273mg
27.3%
Vitamin B6:0.52mg
26.12%
Iron:4.21mg
23.38%
Vitamin E:3.4mg
22.66%
Vitamin B3:3.75mg
18.77%
Vitamin B1:0.25mg
16.6%
Calcium:141.95mg
14.19%
Vitamin B2:0.23mg
13.46%
Vitamin B5:1.05mg
10.52%
Zinc:1.55mg
10.31%
Selenium:1.33µg
1.91%