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


If you're looking for a vibrant and flavorful dish that embodies the spirit of Mediterranean cuisine, look no further than this delightful Caponata with Fennel, Olives, and Raisins. Bursting with the rich colors and tastes of fresh vegetables, this hearty side dish is perfect for any occasion, whether you're hosting a dinner party or simply seeking a nourishing addition to your weekly meals.

This caponata showcases the unique sweetness of golden raisins, paired with the savory essence of Kalamata olives, making every bite a delightful balance of flavors. The use of fennel adds an aromatic touch that elevates the dish, while the tender eggplant and bell peppers contribute a satisfying texture and depth. Plus, with its vegan, gluten-free, and dairy-free qualities, it caters to a variety of dietary preferences without compromising on taste.

Cooking this dish is a breeze. In just under an hour, you'll create a colorful, comforting bowl of caponata that can be enjoyed warm or at room temperature, making it a flexible addition to your table. Ideal as a side dish or even on its own as a light meal, this recipe is bound to impress family and friends alike. Give it a try and experience the magic of Mediterranean flavors in your kitchen!

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