Caponata

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
15%
Caponata
60 min.
12
126kcal

Suggestions

Ingredients

  • cup capers 
  • rib celery cut into 1/4-inch slices
  • medium eggplants cut into small dice
  • tablespoons parsley leaves fresh chopped
  • cloves garlic thinly sliced
  • cup kalamata olives pitted chopped
  • cups tomatoes prepared
  • cup olive oil for frying plus more if needed
  •  onions chopped
  • tablespoons oregano leaves fresh chopped
  • 1.5 cups red wine vinegar 
  • cup roasted peppers red thinly sliced
  • 12 servings salt and pepper black freshly ground
  • tablespoons sugar 
  • small baby squash yellow quartered cut into 1/4-inch pieces
  • small zucchini green quartered cut into 1/4-inch pieces

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Watch how to make this recipe.
  2. In a very hot pan, separately cook the vegetables over a medium-high flame with a bit of the olive oil. Cook the onions and the garlic together in the same pan in a little more oil. Set all cooked vegetables aside in a large bowl.
  3. Combine vinegar and sugar in a small saucepan and reduce by half over medium-high heat for 3 to 4 minutes.
  4. While vegetables are still warm, combine with the roasted peppers, olives, and capers.
  5. Pour the "agrodolce" vinegar over the vegetable mixture and toss to coat.
  6. Add salt and pepper to taste.
  7. Add the chopped herbs and marinara sauce and stir.
  8. Serve the caponata at room temperature.

Nutrition Facts

Calories126kcal
Protein9.57%
Fat39.97%
Carbs50.46%

Properties

Glycemic Index
29.17
Glycemic Load
3.87
Inflammation Score
-9
Nutrition Score
11.77260858598%

Flavonoids

Delphinidin
98.12mg
Apigenin
1.47mg
Luteolin
0.1mg
Isorhamnetin
0.92mg
Kaempferol
19.29mg
Myricetin
0.12mg
Quercetin
29.14mg

Nutrients percent of daily need

Calories:126.35kcal
6.32%
Fat:6.03g
9.28%
Saturated Fat:0.88g
5.51%
Carbohydrates:17.14g
5.71%
Net Carbohydrates:10.75g
3.91%
Sugar:9.83g
10.92%
Cholesterol:0mg
0%
Sodium:942.16mg
40.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.25g
6.5%
Vitamin C:24.39mg
29.56%
Vitamin K:29.73µg
28.31%
Manganese:0.55mg
27.46%
Fiber:6.38g
25.53%
Potassium:623.68mg
17.82%
Vitamin B6:0.32mg
15.87%
Vitamin E:2.24mg
14.94%
Folate:56.75µg
14.19%
Copper:0.27mg
13.69%
Magnesium:45.84mg
11.46%
Vitamin A:519.71IU
10.39%
Vitamin B2:0.17mg
10.28%
Iron:1.83mg
10.14%
Vitamin B3:1.69mg
8.44%
Phosphorus:75.92mg
7.59%
Vitamin B1:0.1mg
6.8%
Calcium:63.93mg
6.39%
Vitamin B5:0.6mg
6.05%
Zinc:0.61mg
4.04%
Selenium:1.27µg
1.82%