Caponata from Loni Kuhn's S.f. Cooking Class

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
53%
Caponata from Loni Kuhn's S.f. Cooking Class
65 min.
8
365kcal

Suggestions

Discover the delightful flavors of Sicily with this traditional Caponata from Loni Kuhn's S.F. Cooking Class. This vibrant eggplant stew is a symphony of sweet and tangy notes, making it an irresistible side dish that's perfect for sharing. Packed with an array of vegetables like eggplant, bell peppers, and zucchini, it's a celebration of summer's bounty. The secret to this dish lies in the slow simmering process, which allows the flavors to meld together harmoniously. The result is a rich, complex, and utterly moreish Caponata that's sure to become a favorite in your household. So, gather your ingredients and let's embark on this culinary journey together!

Ingredients

  • lbs canned tomatoes diced italian peeled seeded undrained canned (, and OR 1 28-oz. can plum tomatoes, , cut up)
  • tablespoons capers drained
  •  carrots thinly sliced
  • 1.5 cups celery sliced ( 1/)
  • medium eggplant whole cut into 1-inch cubes)
  • 0.3 cup basil dried fresh chopped ( or 2 Tbsp basil)
  •  garlic clove chopped ()
  • teaspoon pepper fresh black
  • 0.8 cup olive green sliced ()
  • 0.5 cup olive oil 
  • servings olive oil 
  • large onion chopped ()
  • 0.5 cup parsley fresh italian chopped ()
  • 0.5 cup pinenuts 
  •  bell pepper green red cut into 1-inch chunks)
  • 0.3 cup red wine vinegar 
  • tablespoons salt to taste (or )
  • tablespoons sugar 
  • tablespoons tomato paste 
  • medium zucchini sliced (up to 3, )

Equipment

  • bowl
  • dutch oven

Directions

  1. Cut unpeeled eggplant into 1-inch cubes.
  2. Heat olive oil in a 5- or 6-quart enameled cast iron casserole or Dutch oven.
  3. Add eggplant and onions and saute for 5 minutes until lightly golden. (This step can be eliminated to save calories, although the recipe will not be as authentic. If you like, just place raw eggplant and onions in casserole and proceed.
  4. Add the remaining ingredients to casserole; stir gently but thoroughly and simmer, covered, for 30 minutes, stirring occasionally.
  5. Remove lid and simmer for about 10 minutes more or until thick (this will depend on the juiciness of the tomatoes).
  6. Serve at room temperature in a bowl surrounded by sliced French or Italian bread or as a salad on romaine leaves.Will keep, under refrigeration, for 3 weeks.

Nutrition Facts

Calories365kcal
Protein8.1%
Fat58.13%
Carbs33.77%

Properties

Glycemic Index
50.99
Glycemic Load
7.53
Inflammation Score
-10
Nutrition Score
34.003478340481%

Flavonoids

Delphinidin
98.12mg
Apigenin
8.65mg
Luteolin
1.77mg
Isorhamnetin
1.88mg
Kaempferol
5.65mg
Myricetin
0.59mg
Quercetin
15.67mg

Nutrients percent of daily need

Calories:365.46kcal
18.27%
Fat:25.66g
39.48%
Saturated Fat:3.33g
20.81%
Carbohydrates:33.54g
11.18%
Net Carbohydrates:21.5g
7.82%
Sugar:17.82g
19.8%
Cholesterol:0mg
0%
Sodium:2292.89mg
99.69%
Alcohol:0g
100%
Protein:8.04g
16.09%
Vitamin K:227.17µg
216.35%
Manganese:2.23mg
111.7%
Vitamin A:3633.21IU
72.66%
Vitamin C:56.79mg
68.83%
Iron:10.02mg
55.67%
Fiber:12.05g
48.19%
Vitamin E:6.88mg
45.86%
Potassium:1271.35mg
36.32%
Copper:0.71mg
35.32%
Magnesium:140.08mg
35.02%
Vitamin B6:0.63mg
31.55%
Calcium:267.73mg
26.77%
Folate:105.08µg
26.27%
Vitamin B3:3.78mg
18.89%
Phosphorus:188.27mg
18.83%
Vitamin B2:0.31mg
18.5%
Vitamin B1:0.25mg
16.57%
Zinc:1.99mg
13.29%
Vitamin B5:1.02mg
10.25%
Selenium:2.31µg
3.29%
Source:Food.com