Caponata with Fennel, Olives, and Raisins

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
44%
Caponata with Fennel, Olives, and Raisins
60 min.
6
254kcal

Suggestions


Discover the vibrant flavors of Mediterranean cuisine with this delightful Caponata featuring Fennel, Olives, and Raisins. This hearty, yet healthy side dish brings together a medley of fresh vegetables, creating a symphony of tastes and textures that will elevate any meal. The star of our dish is the eggplant, sautéed to perfection, and combined with the aromatic crunch of fennel and the sweetness of golden raisins, offering a truly unique culinary experience.

Each bite of this caponata bursts with the tanginess of Kalamata olives and the rich depth of tomato sauce, while the addition of red wine vinegar adds just the right amount of acidity to balance the sweetness. Finished off with fragrant basil, this recipe is not just a feast for the palate, but also a visual delight with its vibrant colors.

This vegetarian, vegan, gluten-free, and dairy-free dish is perfect for those seeking a healthy option without sacrificing flavor. Whether you're serving it as a companion to grilled meats, using it as a spread, or simply enjoying it on its own, this Caponata with Fennel, Olives, and Raisins is sure to impress at your next gathering. With just an hour of prep, you can create a dish that is not only delicious but also a conversation starter at the dinner table.

Ingredients

  • 1.5 pounds eggplant unpeeled cut into 3/4-inch cubes
  • cups fennel bulb fresh coarsely chopped ( 1 medium)
  • 0.8 cup basil fresh chopped
  • large garlic clove chopped
  • 0.5 cup golden raisins 
  • 0.5 cup kalamata olives pitted coarsely chopped
  • tablespoons olive oil 
  • cups bell pepper red coarsely chopped
  • tablespoons red wine vinegar 
  • 1.3 cups tomato sauce 

Equipment

  • pot

Directions

  1. Heat oil in heavy large pot over medium-high heat.
  2. Add eggplant, bell peppers, fennel, and garlic; sauté until eggplant is tender, about 10 minutes.
  3. Add olives and raisins, then mix in tomato sauce and vinegar. Cover, reduce heat to medium-low, and simmer 15 minutes, stirring occasionally. Uncover and simmer until caponata is thick and vegetables are tender, stirring occasionally, about 15 minutes longer.
  4. Mix in basil. Season caponata to taste with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate.)
  5. Serve at room temperature.

Nutrition Facts

Calories254kcal
Protein5.37%
Fat54.6%
Carbs40.03%

Properties

Glycemic Index
51.44
Glycemic Load
8.81
Inflammation Score
-9
Nutrition Score
19.781739151996%

Flavonoids

Delphinidin
97.17mg
Eriodictyol
0.31mg
Apigenin
0.01mg
Luteolin
0.53mg
Kaempferol
0.35mg
Myricetin
0.05mg
Quercetin
0.63mg

Nutrients percent of daily need

Calories:253.53kcal
12.68%
Fat:16.45g
25.31%
Saturated Fat:2.31g
14.45%
Carbohydrates:27.14g
9.05%
Net Carbohydrates:19.54g
7.11%
Sugar:17.34g
19.27%
Cholesterol:0mg
0%
Sodium:441.33mg
19.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.64g
7.28%
Vitamin C:106.85mg
129.51%
Vitamin A:2821.28IU
56.43%
Vitamin K:48.77µg
46.45%
Vitamin E:4.91mg
32.71%
Fiber:7.6g
30.39%
Manganese:0.59mg
29.26%
Potassium:810.27mg
23.15%
Vitamin B6:0.46mg
23%
Folate:74.47µg
18.62%
Copper:0.26mg
13.09%
Vitamin B3:2.37mg
11.85%
Magnesium:46.14mg
11.53%
Vitamin B2:0.18mg
10.42%
Iron:1.85mg
10.26%
Phosphorus:96.68mg
9.67%
Vitamin B5:0.82mg
8.23%
Vitamin B1:0.11mg
7.33%
Calcium:60.81mg
6.08%
Zinc:0.64mg
4.3%
Selenium:1.54µg
2.21%
Source:Epicurious